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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.

Woman Quit Alcohol For 30 Days and These 8 Changes Stunned Her Doctors

These surprising benefits of going alcohol-free will make you rethink your drink.

Christopher Roback
By Christopher RobackOct 25, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
keltie_o_connor9
Copyright keltieoconnor/Instagram
Christopher Roback
By Christopher RobackOct 25, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
Nutrition & Diet

When YouTube wellness influencerKeltie O'Connor decided to give up alcohol for 30 days, she expected better sleep. What she didn't expect were eight profound changes that would transform her daily life, social connections, and overall well-being. Her experiment revealed benefits that lasted well beyond the challenge – and might inspire you to try your own alcohol-free month.

Alcohol's Hidden Impact on Your Body

Leah Miller, MHC from American Addiction Centers, explains that "Alcohol can change how the brain functions and appears, altering moods, behavior, coordination, and memory." Beyond the brain, Miller notes that "Both chronic alcohol consumption and binge drinking can affect the heart, leading to cardiomyopathy, irregular heartbeat, increased risk of stroke, and high blood pressure."

RELATED: This Is Exactly How to Lose Body Fat This Year

Why One Month Without Alcohol Can Change Everything

"I don't have a drinking problem," Keltie explains in her post, "but after traveling through Ibiza and Europe with friends, I found myself craving routine, quality REM sleep, and just being on my game." She adds, "I get such a high dopamine fix from being with people in that first drink and even second up to a third...but today I got up, I'm not even that hungover, it's just I feel so unproductive."

Miller notes that even brief periods of sobriety can lead to "Improvement or reversal of most of the cognitive damage, including memory, planning, organization, behavior control, and reaction time."

The First Change: Sleep Quality Transformation

"My sleep quality was just bang on. I've never done that for a full month of just going to bed 10:30 to midnight every night and waking up six to seven-thirty every day," Keltie reveals.

Miller explains that this improvement occurs because alcohol significantly disrupts natural sleep patterns, and removing it allows the body to restore its natural rhythms.

The Second Change: Heart Health and Recovery

Keltie noticed her heart rate variability (HRV) improved consistently. "My HRV never plummeted, but it will affect my workouts next week... It was just nice to have a consistent month." Miller confirms that stopping alcohol can lead to "lower blood pressure" and improved cardiovascular function within weeks.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

The Third and Fourth Changes: Skin and Digestion

The physical benefits extended beyond internal health. Keltie experienced clearer skin and better digestion, changes that Miller attributes to alcohol's impact on the body's ability to absorb nutrients and maintain hydration. "Alcohol impairs the body's ability to fight diseases... even a full 24 hours after getting drunk."

The Fifth Change: Fitness Consistency

"I'm a social butterfly without the bar. Who is she?" Keltie shares about her newfound ability to do back-to-back morning workouts on weekends. Miller notes that sobriety can lead to "Maintaining a healthier body weight" and "Potential regeneration of damaged liver cells," supporting better overall fitness performance.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

The Sixth Change: A New Kind of Social Life

"I self-sabotage when I isolate myself and I'm not around people. I'm very extroverted," Keltie admits. Instead of limiting her social life, sobriety enhanced it. At a beach hangout, she found, "This was actually amazing. Just met people, and I remembered everything we did, and I just talked from the heart."

Miller suggests this success comes from learning to "Find ways to occupy your time" and "Consider joining a support group."

The Seventh Change: All-Day Energy

"I never had that one to five o'clock feeling, and I just haven't had it in a month," Keltie shares. Even at events where drinking is normal, like a DJ show, she found new appreciation: "As someone who's a DJ themselves, it was nice to go sober because I really appreciated the stage, and I can remember actually what happened."

The Eighth Change: Mental Clarity and Productivity

The mental fog lifted, leading to better focus and productivity. "It was nice to have a consistent month that every day I had good sleep," Keltie notes. Miller explains that this mental clarity comes from "Improvement or reversal of most of the cognitive damage, including memory, planning, organization, behavior control, and reaction time."

RELATED: This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever

How These Changes Last Beyond 30 Days

While Keltie hasn't sworn off alcohol completely, noting, "Of course, I'm going to drink, have fun with my family," she's discovered a new approach: "I'm just trying to be more social in my day-to-day instead of just when I drink. I feel more lightness, joy, laughter, and fun in my daily life than just in my nighttime life."

Miller underlines that "A lowered risk of cancer with each year of sobriety" is just one of many long-term benefits of reducing alcohol consumption. According to Miller, success comes from having a plan and support system in place. Whether you're looking to quit entirely or just take a break, the benefits to both body and mind make it worth considering. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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Nutrition & Diet

Woman Quit Alcohol For 30 Days and These 8 Changes Stunned Her Doctors

keltie_o_connor9
Copyright keltieoconnor/Instagram
Christopher Roback
By Christopher RobackOct 25, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓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.

When YouTube wellness influencerKeltie O'Connor decided to give up alcohol for 30 days, she expected better sleep. What she didn't expect were eight profound changes that would transform her daily life, social connections, and overall well-being. Her experiment revealed benefits that lasted well beyond the challenge – and might inspire you to try your own alcohol-free month.

Alcohol's Hidden Impact on Your Body

Leah Miller, MHC from American Addiction Centers, explains that "Alcohol can change how the brain functions and appears, altering moods, behavior, coordination, and memory." Beyond the brain, Miller notes that "Both chronic alcohol consumption and binge drinking can affect the heart, leading to cardiomyopathy, irregular heartbeat, increased risk of stroke, and high blood pressure."

RELATED: This Is Exactly How to Lose Body Fat This Year

Why One Month Without Alcohol Can Change Everything

"I don't have a drinking problem," Keltie explains in her post, "but after traveling through Ibiza and Europe with friends, I found myself craving routine, quality REM sleep, and just being on my game." She adds, "I get such a high dopamine fix from being with people in that first drink and even second up to a third...but today I got up, I'm not even that hungover, it's just I feel so unproductive."

Miller notes that even brief periods of sobriety can lead to "Improvement or reversal of most of the cognitive damage, including memory, planning, organization, behavior control, and reaction time."

The First Change: Sleep Quality Transformation

"My sleep quality was just bang on. I've never done that for a full month of just going to bed 10:30 to midnight every night and waking up six to seven-thirty every day," Keltie reveals.

Miller explains that this improvement occurs because alcohol significantly disrupts natural sleep patterns, and removing it allows the body to restore its natural rhythms.

The Second Change: Heart Health and Recovery

Keltie noticed her heart rate variability (HRV) improved consistently. "My HRV never plummeted, but it will affect my workouts next week... It was just nice to have a consistent month." Miller confirms that stopping alcohol can lead to "lower blood pressure" and improved cardiovascular function within weeks.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

The Third and Fourth Changes: Skin and Digestion

The physical benefits extended beyond internal health. Keltie experienced clearer skin and better digestion, changes that Miller attributes to alcohol's impact on the body's ability to absorb nutrients and maintain hydration. "Alcohol impairs the body's ability to fight diseases... even a full 24 hours after getting drunk."

The Fifth Change: Fitness Consistency

"I'm a social butterfly without the bar. Who is she?" Keltie shares about her newfound ability to do back-to-back morning workouts on weekends. Miller notes that sobriety can lead to "Maintaining a healthier body weight" and "Potential regeneration of damaged liver cells," supporting better overall fitness performance.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

The Sixth Change: A New Kind of Social Life

"I self-sabotage when I isolate myself and I'm not around people. I'm very extroverted," Keltie admits. Instead of limiting her social life, sobriety enhanced it. At a beach hangout, she found, "This was actually amazing. Just met people, and I remembered everything we did, and I just talked from the heart."

Miller suggests this success comes from learning to "Find ways to occupy your time" and "Consider joining a support group."

The Seventh Change: All-Day Energy

"I never had that one to five o'clock feeling, and I just haven't had it in a month," Keltie shares. Even at events where drinking is normal, like a DJ show, she found new appreciation: "As someone who's a DJ themselves, it was nice to go sober because I really appreciated the stage, and I can remember actually what happened."

The Eighth Change: Mental Clarity and Productivity

The mental fog lifted, leading to better focus and productivity. "It was nice to have a consistent month that every day I had good sleep," Keltie notes. Miller explains that this mental clarity comes from "Improvement or reversal of most of the cognitive damage, including memory, planning, organization, behavior control, and reaction time."

RELATED: This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever

How These Changes Last Beyond 30 Days

While Keltie hasn't sworn off alcohol completely, noting, "Of course, I'm going to drink, have fun with my family," she's discovered a new approach: "I'm just trying to be more social in my day-to-day instead of just when I drink. I feel more lightness, joy, laughter, and fun in my daily life than just in my nighttime life."

Miller underlines that "A lowered risk of cancer with each year of sobriety" is just one of many long-term benefits of reducing alcohol consumption. According to Miller, success comes from having a plan and support system in place. Whether you're looking to quit entirely or just take a break, the benefits to both body and mind make it worth considering. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

Woman Stuns Fans With Flat Belly After Losing 30 Pounds With These 5 Habits

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Leah Groth
By Leah GrothSep 08, 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 Christopher Roback
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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.

Gina (@workoutwithgina) is a functional fitness trainer and weight loss warrior who dropped 30 pounds and achieved a celebrated midsection by changing her approach to diet and fitness. In one of her many viral TikTok videos, Gina reveals a few habits that helped her lose weight, blast belly fat and achieve her flat and chiseled abs. “Some more fat loss tips on how I got from here to here,” she says in the video, sharing a before-and-after photo. Here are 5 habits that helped her achieve her enviable abs.

1. She Cut Alcohol Out for 4 Months

@workoutwithginaa

This is what helped me 🤍 #fyp #fatlosstips #fatloss #fatlossjourney #foryou #fittok

The first thing Gina did was put down the bottle. “So right after this picture was taken, I decided to cut out alcohol for four months. I didn't really have a reason to drink,” she said, adding that finding inspiration from others was helpful. “You want to follow someone that's kind of going through the same thing you are. There is something nice about relating to people that also deal with what you're dealing with,” she said.

Related: The 9 Best Bodyweight Exercises for Muscle Gain

2. She Only Drank Water

Glasses,Of,Water,On,A,Wooden,Table.,Selective,Focus.,ShallowShutterstock

“The only liquid I actually consumed was water,” she says. “I would always have a glass of water before my meals, like a big glass of water because I would find that I would eat my meal and I wouldn't actually finish it every time I would feel full. A lot of times when you think you're hungry, you're actually thirsty,” she added. “So water, water, water.” According to the Mayo Clinic, hydration is a key component of health. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues. The U.S. National Academies of Sciences, Engineering, and Medicine recommends that men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids.

3. And, One Coffee a Day

a man person making latte art in a cup of coffee.Shutterstock

Gina also enjoyed the perks of coffee. “I had one coffee in the morning with oat milk and stevia,” she reveals in the video. As long as you don’t add lots of milk and sugar, coffee is a healthy addition to your diet and can help you achieve your fitness goals. According to the Cleveland Clinic, there are several benefits of drinking coffee in moderation. “It acts on your brain to improve memory, mood, reaction times, and mental function,” they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point out.

Related: I’m a Dietitian and These Are Snacks I Eat Daily

4. She Also Walked

Hiking in the mountains. Female legs with sports shoes and backpack running on a trail mountain, close upShutterstock

Gina adds that “lots of walking” also helped her lose weight. “Honestly, I think this is the most underrated thing. I walked so much. 10,000 steps a day, no problem.” A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day 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.

Related: Woman Lost 44 Pounds with These Simple Habits You Can Do Today

5. She Set Weekly Goals

Calgary, Alberta, Canada. Feb 21, 2022. A Person with an Apple Watch Series 7 with a pedometer and 10 kilometers run or walk.Shutterstock

Gina also set “a weekly goal,” changing them every 7 days. “I remember one time I did this goal where I would make sure to have a healthy breakfast every single morning. Once I did that, I would do another goal. Make sure to get 12,000 steps every day. Once I did that, I would do another goal,” she reveals.

💪🔥Body Booster: Setting a new weekly goal every 7 days is a great way to challenge yourself to conquer new fitness goals. Consider creating rewards to help motivate you to achieve success on a weekly basis.

Nutrition & Diet

I Drank a Gallon of Water Every Day for a Week and Here's What Happened

Keegan Acton
Copyright Keegan Acton/YouTube
Leah Groth
By Leah GrothSep 14, 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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Can you lose water by upping your water intake? According to one YouTuber, the answer is yes. Keegan Acton is a social media influencer who shares tips and hacks with her followers. In one viral video she reveals what happened when she majorly upped her water intake. “I've seen this video floating around YouTube where people drink a gallon of water a day for seven days, and I thought, why not try it out?” she says at the start of the clip. “I lost so much weight in these seven days that it was concerning,” she adds.

She Kept Her Diet and Exercise Routine the Same

She went on Amazon and bought a half gallon water bottle and drank a gallon of water every day for a week. “I also wanted to note that throughout this week I made sure to eat foods that I would normally eat and work out as much as I would normally work out. So I know that all my results are from the water and not from anything else,” she says in the video.

She Tried to Drink the Water Earlier in the Day

She also tries to get her water intake fulfilled by mid-afternoon, so she doesn’t have to “go to the bathroom that much later in the day, especially throughout the night, which I was kind of nervous about.”

She Had to Go to the Bathroom “All the Time”

“I have to go to the bathroom all the time,” she says. “My urine was clear. It was literally as clear as water.”

It May Not Be Sustainable for a Lot of People

Closeup on mineral water bottles in raw and linesShutterstock

“If you're in an office or you run errands or you drive a lot for work or you do something like that, I don't think this would be that sustainable. I guess even if you work from an office, you have a bathroom,” she says.

Her Hunger Decreased

“It is three o'clock. I have not eaten or been hungry at all today. Obviously it's because my stomach is just filled with so much water,” she says. “I needed to make it an intentional thing that I do need to eat even if I'm not hungry because I'm not like getting my nutrients.”

She Lost Almost 5 Pounds in 7 Days

Female leg is stepping on white scales at homeShutterstock

“I lost 4.6 pounds. I almost lost five pounds in seven days. That is absolutely crazy,” she says. Did she gain all the weight back the second she stopped drinking so much water? “The answer is yes, kind of,” she admits, noting that a month later she “probably gained back two pounds after I was done and then the two three pounds kind of stayed off.”

RELATED:Eat These 10 High-Protein Foods to Melt Fat and Sculpt Muscle Fast

It Didn’t Improve Her Complexion

She also was curious how it would impact her complexion. “My skin I would say didn't really change that much,” she says.

She Didn’t Get As Many Headaches

Sports woman drinking bottle of water.Shutterstock

“There were a few other things that I wasn't looking for that I did notice throughout this week. The first one was that I did not get as many headaches as I normally do,” she reveals.

She Also Felt More Energized

“The second one was that I had a ton of energy. I'm a pretty high energy person,” she adds.

She Was Bloated the First Few Days, and Then Felt “Very Unbloated”

“The last one is bloating. The first few days I was super bloated and then after that I felt very unbloated, so that's a plus,” she says.

How to Drink Water Safely

Senior man, fitness and drinking water in nature for hydration or natural sustainability after workout. Mature male person with mineral drink from exercise, training or cardio in recovery or breakShutterstock

If you're considering increasing your water intake, it’s important to do so safely to avoid potential side effects like bloating or overhydration. Start by gradually increasing your daily intake rather than jumping to a gallon immediately. Spread your water consumption throughout the day to help your body adjust, and avoid drinking too much water in a short period, which can lead to imbalances like hyponatremia. Listen to your body’s signals—if you feel too full or uncomfortable, slow down your intake. And remember, while water is important, maintaining a balanced diet for proper nutrient intake is essential. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Mom Loses 35 Pounds in 6 Months Using 5 Natural Methods to Lower Cortisol

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Copyright cortisolsavvymama/Instagram
Leah Groth
By Leah GrothDec 19, 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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✓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.

Yes, you can lose weight without extreme dieting or exercise, claims one weight loss warrior. Katie Tufte is a mom and influencer whose mission is “helping moms conquer weight loss, energy, support cortisol and GLP-1 naturally.” In a new video, she reveals a few simple tweaks she made to her routine that were game-changing for weight loss. “I’m down 35 pounds. Here’s how,” she writes across the video. “How I did it when I discovered I was dealing with high cortisol, I felt stuck—like nothing was working for me. But I made a few key changes to my daily routine that helped me lower cortisol naturally and finally start losing weight. Here’s What I Did,” she writes.

She Started Walking More

The first thing she did? “Less Intense Workouts,” she writes in her post. One of her things she changed was that she “started walking…a lot!” Does walking help with weight loss? A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day 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.

She Drank More Water

Hydration was also key. She drank “more water with minerals,” she writes. “Staying hydrated with electrolytes.” How much water do you need to drink? According to the U.S. National Academies of Sciences, Engineering, and Medicine, men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids.

She Prioritized Sleep

Next on her list? Getting enough rest, starting with an early bedtime. “Prioritizing sleep is crucial for stress relief and hormone balance,” she writes.

She Changed Her Diet

And while she didn’t diet, a diet change was very important. “I started eating balanced meals, focusing on protein to stabilize my blood sugar,” she writes. Research has found that 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.

She Started Taking Supplements

She also started taking a cortisol-supporting supplement. “This was the game-changer that helped manage my stress levels effectively,” she writes.

She Lost 30 Pounds in 6 Months

“Within 6 months, I lost 30 pounds that I’d been struggling with for years, and my energy levels came back! And about a year later, I added in gut health and lost another 5!” she writes. “By supporting your cortisol levels and gut health, you can finally break free from the cycle of stress and weight gain.”

RELATED:9 Foods with More Protein Than an Egg for Weight Loss, Says Nutrition Coach

She Also Replaced Intense Cardio with Low Impact Weight Training

She also switched up her approach to exercise, she revealed in another post. “Ditched intense cardio for low-impact weight training,” she writes. “This helped me build muscle, boost metabolism, and reduce the stress on my body.”

And, Changed Her Morning Routine

She decided to change her approach, and she wrote in a post. “It wasn’t until I switched up my morning routine—focusing on supporting my hormones rather than restricting my diet—that I saw real, lasting changes,” she said. Here is what she started prioritizing. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

This Woman Gave Up Processed Sugar and Got Into the Best Shape of Her Life at 54 By Doing These 4 Things

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anniesfitnesssteyning/Instagram
Leah Groth
By Leah GrothOct 14, 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 Christopher Roback
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Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Do you want to give up processed sugar but aren’t sure how? Annie Murray is a fitness trainer and social media influencer whose mission is “empowering mid-lifers to get strong, build healthy habits, and be the best version of themselves,” she writes in her Instagram bio. “In February 2021, at age 51 and in menopause, I gave up processed sugar and refined carbohydrates,” she writes in the post. “Now aged 54 and post-menopause, I am still living a sugar-free life. She then goes on to reveal the things that helped her achieve this.

Processed Sugar Increases Inflammation, She Says

She starts by explaining the reasons why she decided to give up processed sugar. “I had read that consuming too much of these food types can lead to inflammation in the body, which may increase the risk of developing chronic diseases,” she writes in her post.

It Also Impacts Blood Sugar, Which Affects Mood and Energy Levels

“Also, for women during menopause, declining estrogen levels can reduce insulin sensitivity. This can lead to higher blood sugar levels, cravings for sugary foods, and weight gain, particularly around the abdomen. Fluctuations in blood sugar can also affect mood and energy levels, causing irritability or fatigue,” she says.

RELATED: I'm a Personal Trainer and These 5 Moves Banished My Clients' Bat Wings in Weeks

After Two Weeks, She Felt Better

“After two weeks of removing cakes, biscuits, sweets, and any food containing processed sugar from my diet, the withdrawal symptoms, like headaches, disappeared. I felt less bloated, had more energy, and improved my sleep. My blood sugar levels felt stable, and the cravings for sugary snacks disappeared,” she says.

Read All Food Labels

Her first piece of advice is to read all food labels. “To avoid processed sugar, I had to learn to read food labels. Sugar is usually added to food to enhance the taste and extend the shelf-life of products. These empty calories contain almost no beneficial nutrients such as vitamins, minerals, fiber, protein, or healthy fats. Sugar has over 56 different names, such as maltodextrin, palm sugar, high fructose corn syrup, and dextrose,” she writes.

Eat a Nutrient-Rich Whole Food Diet

Second, eat a nutrient-rich whole-food diet. “I replaced refined carbs and processed sugar with a nutrient-rich diet that includes lots of protein, complex carbs, healthy fats, and fiber from fruits and veggies. I cook everything from scratch to know what goes into my food,” she says.

RELATED: I Help Women Over 35 Lose Weight: 9 Eating Errors You Must Stop Today

Eat Protein at Every Meal

Third, eat protein at every meal. “I aim to consume at least 100g of protein daily. A high-protein diet helps manage my blood sugar levels and keeps me fuller longer. My main protein sources include lean meats, cottage cheese, Greek yogurt, quinoa, legumes, nuts, and seeds,” she says.

She Also Ditched Drinking

In another post, she discusses one more sugar she gave up: Alcohol. “It just wasn’t working for me anymore. Due to the hormonal changes I was experiencing, I felt my body was no longer able to process it in the same way,” she says. “For a menopausal woman, alcohol can have a negative effect on building muscle, and this is because of the following.”

RELATED: This Fitness Coach Walked 60 Minutes Every Day for a Month: The Results Shocked Him

Alcohol Decreases Muscle Protein Synthesis

First, drinking leads to decreased muscle protein synthesis, she maintains. “Alcohol reduces muscle protein synthesis, which is already affected by the natural decline in estrogen during menopause,” she writes.

Alcohol Lowers Hormone Levels

It also leads to lowered hormone levels. “Menopause lowers estrogen and testosterone levels, essential for muscle maintenance. Alcohol reduces testosterone and increases cortisol, promoting muscle breakdown,” says Annie.

Alcohol Impairs Recovery

It also impairs recovery. “Alcohol can disrupt sleep, which is crucial for muscle recovery. Poor sleep is common during menopause and can be worsened by alcohol, leading to slower muscle repair,” she says.

RELATED: 5 Best Bodyweight Exercises To Lose Your Belly Overhang in 30 Days

Alcohol Reduces Nutrient Absorption

Finally, it can lead to reduced nutrient absorption. “The body prioritizes the metabolism of alcohol over the processing of proteins and carbohydrates, potentially hindering recovery and muscle building,” 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

4 Weight Loss “Solutions” That Are Part of the Problem

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She Has a Flat Tummy in Her 50s Because of These 4 Habits
Copyright lois.hughey.coaching/Instagram
Leah Groth
By Leah GrothMar 11, 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 doing everything you think you should to lose weight, but the pounds aren’t falling off? Lois Hughey is a weight loss warrior and coach who lost 15 pounds and kept it off. Now, she makes it her mission to help women over 50 “simplify nutrition and fitness” and regularly offers tips for sustainable fat loss in menopause on her social media feeds. In a new post, she reveals weight loss “solutions” that are actually part of the problem. “I swear my body changed overnight in my late 40s, and trust me—I tried all the ‘solutions.’ (Hint: none of them worked.)” she writes. She also reveals a few things to do instead to help you lose weight.

You Can’t Just “Eat Less”

First, you can’t just “eat less,” she says. “A caloric deficit is key, but if you’ve been dieting forever, eating less won’t fix your midlife metabolism. It just leads to cravings, exhaustion, and that “start over Monday” cycle. You can pull this off for a while but once you decide you are tired of feeling terrible, you go right back to eating more and regain whatever weight you lost. Keeping you stuck in a cycle of gaining and losing the same five-10 pounds over and over again,” she writes.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

You Might Need to Move More, But Maybe Not

“You might need to ‘move more’… or not,” she continues. “You cannot cardio your way to sustainable fat loss. Without strength training, too much cardio (without a balanced approach that includes strength training) will leave you under-muscled and hungry.”

You Can’t Rely on Simply Cutting Carbs

“Cutting carbs won’t save you,” she explains. “Carbs are energy (and happiness!). No solid data says low carb helps healthy women in midlife lose fat faster.”

You Can’t Just Add More of X

Also, “Adding more of X (protein, carbs, workouts, meals, snacks) won’t work without a strategy,” she says. “More isn’t better if you don’t understand what your body actually needs.”

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

What to Do Instead: Make Sure Your Body Is Metabolically Healthy

What should you do instead? “Make sure your body is in a metabolically healthy place before you start cutting calories. This means good sleep, digestion, mood, energy and eating enough protein and overall calories before you try to lose fat,” she writes.

Walk and Lift Weights

Next, get your steps in. “Walk a minimum of 8000 steps a day and strength train 2-3 times a week. If you love cardio, add it in on top of that (allowing for some rest, too)” she writes.

Focus on Whole, Minimally Processed Carbs

You can eat carbs, but keep it healthy. “Keep 80% of your carbs whole, and minimally processed. Nuts, grains, seeds, veggies, and whatever fruit you want. The other 20% can be fun!” she writes.

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Add Protein

“You may need to add more protein. You may need to add in a balanced snack. But if you add (even the good stuff) and go over your caloric needs, you will still gain weight. Add wisely,” she concludes. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

5 Things You Need to Do to Lose Weight Over 40

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5 Protein Diet Traps Women Over 35 Need to Avoid for Real Fat Loss
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Many people believe that carbs are the enemy in terms of weight loss. However, this isn’t true. Sarah Bouchard is a Nutrition Coach & Educator who helps women over 35 “ditch diet confusion & simplify nutrition” for “Sustainable fat loss + healthy body composition,” she explains in her Instagram bio. In a new social media post, she reveals that at 40, she finally shifted her approach to nutrition and fixed some crucial carb mistakes. Here is what she did instead.

She Spent Years Avoiding Carbs

“I spent years not eating foods like bananas or potatoes, thinking they would spike my glucose and make me gain weight, yet I: couldn’t figure out why I gained weight, didn’t look ‘toned’ despite working out, was constantly exhausted, had regular binges & had out of control cravings,” she writes.

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

This Impacted Her Metabolism

“Why? I didn’t have a healthy metabolism DESPITE eating a clean low-carb diet & working out. Because I: wasn’t eating enough protein, was eating too much fat/too many calories, wasn’t moving enough throughout the day, and drank alcohol regularly which wrecked my sleep,” she says.

She Is Now the “Healthiest and Strongest” She Has Been at 40

“I’m now 40 and can proudly say I’m the healthiest and strongest I’ve ever been in my life, & I eat over 200g of carbs a day!” she continues. “The real key to metabolic health isn’t cutting carbs—it’s optimizing muscle, movement, sleep, & food quality. Here’s what actually improves insulin sensitivity (backed by science).”

Build Muscle

The first thing that improves insulin sensitivity is building muscle. “Muscle is like a glucose sponge—it pulls sugar out of your blood, reducing the need for insulin. Resistance training 2–3x per week improves insulin sensitivity by increasing glucose uptake (PMID: 23970530). Prioritize progressive overload to see the best results,” she says.

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

Move Daily (Beyond the Gym)

Next, in addition to workouts, you should move daily. “Long sitting hours = reduced insulin sensitivity. Break up sitting every 30 mins with ‘movement snacks’ (e.g., air squats, stair climbs). Even a 5-min post-meal walk lowers blood sugar & insulin response (PMID: 19207879),” she writes.

Prioritize Sleep:

She also stresses the importance of prioritizing sleep. “Lack of sleep disrupts insulin function. Less than 6 hours/night? Your body responds as if it’s prediabetic (PMID: 20371664). Aim for 7–9 hours of quality sleep, stick to a schedule, & limit blue light before bed, she says.

Eat Mostly Whole-Food Carbs

Finally, “It’s not carbs—it’s the type of carbs,” she says. “Whole grains, fruits, veggies, and legumes digest slower, keeping blood sugar steady (PMID: 11976158). Stick to mostly whole food carbs that are full of fiber and water & keep the ‘fun carbs’ around 5-20% within calorie balance!” she writes.

Be More Strategic

The bottom line? “Fixing your metabolism isn’t about fear—it’s about strategy. Lift weights, move often, sleep well, and eat whole foods. Small shifts = big results,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Lose Up to 16 Pounds by Summer by Investing in These 5 Simple Items Recommended by a Perimenopause Expert

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Coach Lost 23 Pounds in 7 Months with This Step-by-Step Plan
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By Leah GrothMar 10, 2025
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Are you on a mission to lose weight by summer? Investing in yourself and some tools to help you achieve your goals might be the thing to do. Trish Koeslag is a women’s nutrition and fitness coach whose mission is to help women over 40 simplify macros and movement to lose weight. In a new social media post, she shares a few things to invest in in order to lose weight fast. “Here’s the exact plan to lose 8 to 16 pounds by the summer for ladies in perimenopause,” she writes.

She Invested in Herself

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“I invested in myself. And yes, I had to spend a little bit of money but the ROI has been nothing short of extraordinary. These 5 simple items can change your life around. Let’s welcome summer 2025 feeling our most bad selves!”

Get a Food Scale

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The first thing you need? “Get yourself a food scale and start weighing and tracking your food in grams. This will help you accurately measure how much food you’re eating. I’ve been testing out Cronometer and think it’s a great app for food tracking!” she writes.

And, Lift Weights

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In addition to prioritizing your diet, make sure to exercise. “Pair your nutrition with a strength training routine-train 3-4x/week!” she encourages.

Grab a 2 Liter Water Bottle

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Hydration is also key. “Grab a 2L water bottle and fill it up every morning; take it with you wherever you go. Water flushes out toxins, reduces water retention, improves workout performance, helps control snacking,” she writes.

Stock Up on Meal Prep Containers

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“Stock up on meal prep containers,” she urges. “If you prep food ahead of time, and plan your meals for the day ahead of time, it will make it so much easier to stick to your nutrition goals. Choose 90% whole foods at all meals!”

Invest in a Fitness Tracker

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Next, “look into fitness trackers and invest,” she says. “This will help ensure you are getting enough steps in, and will monitor your overall activity levels. Are fitness trackers spot-on accurate? Nope! But,it can set a baseline for you!”

And, Use It to Get Your Steps In

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The fitness tracker is a great tool for tracking your steps. “Aim for 10K/day. And throw in a couple of days of cardio—try two days for 30 minutes!” she writes.

Get a Journal

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Her last item to invest in? “Spend a few bucks on a journal and take 5-10 minutes every morning to set your intentions for the day. This doesn’t mean your day will be perfect but in my personal journey, setting my intentions for the day always gets my mind in the right place,” she encourages. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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