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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.

30 Minutes of This Exercise Adds Years To Your Life

Just 30 minutes of this activity can extend your lifespan

Christopher Roback
By Christopher RobackMar 17, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
Chris Williamson ChrisWillx
Copyright ChrisWillx/YouTube
Christopher Roback
By Christopher RobackMar 17, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
Fitness & Workouts

Ever wonder which exercise gives you the most bang for your buck when it comes to living longer? Between countless fitness trends and contradicting advice, finding what truly matters for longevity can feel overwhelming. In a recent podcast conversation, Dr. Mike Israetel shared game-changing insights with host Chris Williamson about the specific type of exercise that science shows can actually extend your life. Read on to discover the 30-minute activity that longevity experts recommend for adding years to your life—and why how you do it matters more than you might think.

The Baseline for Longevity

While general movement is important for health, Dr. Israetel explains that precise amounts matter. "Generally a moderate to high amount of physical activity has a good combination of promoting the longest lifespan and the longest health span," he states. According to Dr. Israetel, most people should aim for "six to 12,000 steps per day," noting that "if you're doing a lot fewer than five or 6,000 steps per day all the time, and you don't get a lot of physical activity otherwise, you could be living longer if you did more physical activity in most cases."

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

Beyond Strength Training

Many fitness enthusiasts focus exclusively on strength training, but Dr. Israetel points out the limitations of this approach. When discussing the "gym bro" who exercises intensely for an hour but remains sedentary otherwise, Dr. Israetel acknowledges, "I think you're doing really well for yourself." However, he emphasizes that something crucial is missing: "If you wanted a small, but meaningful enhancer to quality of life and longevity later down the road, you would break up your periods of physical inactivity at least another one time in the day for a serious bout of some kind of aerobic output."

The 30-Minute Cardio Connection

Here's where Dr. Israetel reveals the exercise that truly extends your life: cardiovascular activity. "If you lift weights and you do all that, and if you get, you know, roughly 10,000 ish steps a day, very roughly huge variation for individuals, you're pretty good to go," he explains. But for maximum longevity benefits, he recommends "two to four sessions of 30 to 60 minutes of intense cardiovascular activity" each week. Dr. Israetel states clearly: "So if you really want to live as long as possible, I would say some pretty intense, regular aerobic activity is probably a good thing and unlikely to be a bad thing."

Measuring Your Intensity

How do you know if your cardiovascular exercise is intense enough to deliver these longevity benefits? Dr. Israetel offers a practical measurement: "For most people, a really easy way to measure that is: can you have a conversation with someone while you exercise?" He elaborates, "If we were in really good shape, we could have it on a jog, but we're not pushing the pace with aerobic exercise if we can talk." The key is reaching an intensity where "you can't talk and you're huffing and puffing, doing that at least twice a week for 30 minutes on end and all the way up to four times a week for 60 minutes on end or any combination therein is probably that extra cherry on top for longevity and quality of life enhancement."

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Making It Sustainable

Knowledge about the best exercise isn't helpful if you can't stick with it. Based on his experience teaching about exercise participation, Dr. Israetel highlights two critical factors: "Your physical activity should be pretty fun and it should also hopefully be something that involves you with other people so that the community reinforcement part is in play."

The social component provides accountability that solo exercise often lacks. As Dr. Israetel notes, "If you fall out of activity that nobody gives a shit, cause you're just on a treadmill at home and you have no friends and no one to talk to, you're maybe kind of done." However, with group activities, social pressure becomes a positive force: "If people are like, 'dude, are you going to make it to jujitsu again? I heard you healed up,' you're like 'I should go back.'"

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Finding Joy in Longevity Exercise

For 30 minutes of cardio to truly extend your life, it needs to be something you'll do consistently. Dr. Israetel emphasizes that exercise shouldn't feel like a burden: "You don't want physical activity and nutrition, everything in longevity pursuit to start feeling like medicine." The ideal scenario combines enjoyment, social connection, and health benefits. As Dr. Israetel concludes, when "you like what you're doing, you're doing it with friends and it's healthy for you... You got a real good thing going."

By incorporating just 30 minutes of intense cardiovascular exercise at least twice weekly, finding activities you enjoy, and exercising with friends, you can implement Dr. Israetel's evidence-based approach to potentially add years to your life—while making those years more enjoyable along the way.

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Fitness & Workouts

30 Minutes of This Exercise Adds Years To Your Life

Chris Williamson ChrisWillx
Copyright ChrisWillx/YouTube
Christopher Roback
By Christopher RobackMar 17, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

Ever wonder which exercise gives you the most bang for your buck when it comes to living longer? Between countless fitness trends and contradicting advice, finding what truly matters for longevity can feel overwhelming. In a recent podcast conversation, Dr. Mike Israetel shared game-changing insights with host Chris Williamson about the specific type of exercise that science shows can actually extend your life. Read on to discover the 30-minute activity that longevity experts recommend for adding years to your life—and why how you do it matters more than you might think.

The Baseline for Longevity

While general movement is important for health, Dr. Israetel explains that precise amounts matter. "Generally a moderate to high amount of physical activity has a good combination of promoting the longest lifespan and the longest health span," he states. According to Dr. Israetel, most people should aim for "six to 12,000 steps per day," noting that "if you're doing a lot fewer than five or 6,000 steps per day all the time, and you don't get a lot of physical activity otherwise, you could be living longer if you did more physical activity in most cases."

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

Beyond Strength Training

Many fitness enthusiasts focus exclusively on strength training, but Dr. Israetel points out the limitations of this approach. When discussing the "gym bro" who exercises intensely for an hour but remains sedentary otherwise, Dr. Israetel acknowledges, "I think you're doing really well for yourself." However, he emphasizes that something crucial is missing: "If you wanted a small, but meaningful enhancer to quality of life and longevity later down the road, you would break up your periods of physical inactivity at least another one time in the day for a serious bout of some kind of aerobic output."

The 30-Minute Cardio Connection

Here's where Dr. Israetel reveals the exercise that truly extends your life: cardiovascular activity. "If you lift weights and you do all that, and if you get, you know, roughly 10,000 ish steps a day, very roughly huge variation for individuals, you're pretty good to go," he explains. But for maximum longevity benefits, he recommends "two to four sessions of 30 to 60 minutes of intense cardiovascular activity" each week. Dr. Israetel states clearly: "So if you really want to live as long as possible, I would say some pretty intense, regular aerobic activity is probably a good thing and unlikely to be a bad thing."

Measuring Your Intensity

How do you know if your cardiovascular exercise is intense enough to deliver these longevity benefits? Dr. Israetel offers a practical measurement: "For most people, a really easy way to measure that is: can you have a conversation with someone while you exercise?" He elaborates, "If we were in really good shape, we could have it on a jog, but we're not pushing the pace with aerobic exercise if we can talk." The key is reaching an intensity where "you can't talk and you're huffing and puffing, doing that at least twice a week for 30 minutes on end and all the way up to four times a week for 60 minutes on end or any combination therein is probably that extra cherry on top for longevity and quality of life enhancement."

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Making It Sustainable

Knowledge about the best exercise isn't helpful if you can't stick with it. Based on his experience teaching about exercise participation, Dr. Israetel highlights two critical factors: "Your physical activity should be pretty fun and it should also hopefully be something that involves you with other people so that the community reinforcement part is in play."

The social component provides accountability that solo exercise often lacks. As Dr. Israetel notes, "If you fall out of activity that nobody gives a shit, cause you're just on a treadmill at home and you have no friends and no one to talk to, you're maybe kind of done." However, with group activities, social pressure becomes a positive force: "If people are like, 'dude, are you going to make it to jujitsu again? I heard you healed up,' you're like 'I should go back.'"

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Finding Joy in Longevity Exercise

For 30 minutes of cardio to truly extend your life, it needs to be something you'll do consistently. Dr. Israetel emphasizes that exercise shouldn't feel like a burden: "You don't want physical activity and nutrition, everything in longevity pursuit to start feeling like medicine." The ideal scenario combines enjoyment, social connection, and health benefits. As Dr. Israetel concludes, when "you like what you're doing, you're doing it with friends and it's healthy for you... You got a real good thing going."

By incorporating just 30 minutes of intense cardiovascular exercise at least twice weekly, finding activities you enjoy, and exercising with friends, you can implement Dr. Israetel's evidence-based approach to potentially add years to your life—while making those years more enjoyable along the way.

Nutrition & Diet

10 Wellness Habits That Can Add 10 Years to Your Life

Amanda Hester-Smith balaveda
Copyright balaveda/Instagram
Leah Suzanne
By Leah SuzanneApr 03, 2025
Leah Suzanne
Freelance Writer/Editor
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.

Unfortunately, the fountain of youth doesn’t exist. The good news is, that some health and wellness habits can improve longevity, and may even add years to your life. Amanda Hester-Smith, Ayurvedic & Naturopathic Practitioner, herbalist, certified yoga instructor, and founder of Balaveda, a clean energy drink brand infused with adaptogens. Body Network recently spoke to her about her wellness habits and those she recommends to her clients. According to Hester-Smith, here are 10 wellness habits that can add 10 years to your life.

1. Start Using Adaptogens

Her first wellness habit? Start using adaptogens. “Think of adaptogens like nature’s stress support team. Herbs like ashwagandha, cordyceps, Amalaki, and reishi help your body stay balanced during a hectic life. They don’t work like caffeine—they work deeper, helping you feel more calm, clear, and steady over time,” she says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

2. Move a Little Every Day

Exercise is also key. “You don’t need a hardcore gym routine. Just make movement part of your day. A 30-minute walk, stretching in the morning, or a few bodyweight exercises can do wonders for your energy, strength, and long-term health,” she says.

3. Eat Real Food

Fried salmon steak with potatoes and vegetables on wooden tableShutterstock

Fuel your body with real food, not processed. “Your body runs best on food that looks like it came from the earth, not a package,” she says. “Focus on veggies, fruits, lean proteins, healthy fats, and whole grains. The fewer ingredients on the label, the better, and forget the processed junk.”

4. Take Sleep Seriously

She also recommends sleep. “Sleep is where your body resets, heals, and recharges,” she says, recommending at least 7 to 9 hours. “Create a bedtime routine, shut down the screens, and make your room cool and dark. Quality sleep is one of the best long-term health tools you have.”

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

5. Keep Your Brain Busy

Roller skating girl in park rollerblading on inline skates. Mixed race Asian Chinese / Caucasian woman in outdoor activities.Shutterstock

Next, keep your brain busy. “Your brain loves a challenge,” she says. “Read, learn something new, play a game, or pick up a hobby you’ve been curious about. Keeping your mind engaged keeps it sharp and healthy as you age.”

6. Drink More Water, Cut the Sugar

Water dispenser from dispenser of home fridge, Woman is filling a glass with water from the refrigerator.​Not HydratingShutterstock

Drink more water, and consume less sugar. “Most of us don’t drink enough water, and it shows up as fatigue, cravings, and foggy thinking,” she says. “Hydrate throughout the day and keep added sugar to a minimum. Less sugar means better energy, skin, and overall health.”

7. Take Stress Management Seriously

Horizontal portrait of a beautiful young fit smiling woman deep breathing in front of a clear blue sky in a sunny windy day of summerShutterstock

Stress isn’t just a feeling—it impacts your whole body. “Build in small daily habits to manage it. Try deep breathing, journaling, sitting outside, or taking 10 quiet minutes for yourself. It adds up,” she explains.

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

8. Stay Connected

Happy young fitness woman listening music through headphones and using mobile phone in kitchen. iPhone, mobile, kitchen​She Counts MacrosShutterstock

Next, don’t underestimate the power of connectedness “Strong relationships are a powerful part of a long, healthy life. Call a friend. Have dinner with family. Say yes to that coffee meet-up. Humans are wired for connection—don’t go it alone,” she suggests.

9. Get Some Sunlight

Get vitamin D every day. “Daily sunshine can lift your mood, help you sleep better, and support your immune system. Aim for 10–20 minutes of natural light in the morning, if you can. It really makes a difference,” she says.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

10. Live With Purpose

Finally, live with purpose. “Having a reason to get out of bed each day—a project, a mission, a calling—can literally add years to your life. Whether it’s your family, work, or something you’re building, lean into what lights you up,” she says. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Fitness & Workouts

This 30-Second Trick Burns More Fat Than Long Runs After 50

Dr.-Vonda-Wright8
Copyright The Diary Of A CEO/YouTube
Alek Korab
By Alek KorabOct 20, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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Worried about losing your strength and energy as you get older? Dr. Vonda Wright, a top orthopedic surgeon and researcher, has good news for you. Her work is changing how we think about aging and staying fit. In a chat with Steven Bartlett on “The Diary Of A CEO” podcast, Dr. Wright shared some surprising tips for burning fat and staying healthy as we age. Read on to discover proven strategies that can help you burn fat more effectively and improve your overall health, no matter your age.

The 30-Second Fat-Burning Secret

In the podcast episode, Dr. Wright reveals a quick way to burn fat that works better than long runs. She says, "You only have to do that for 30 seconds. That will burn 40% more fat than even high-intensity interval training." Here's how it works:

"When I'm done with that because that's good for my cardiovascular base, I punch it up to 11, and I go as hard as I can because I'm not very tall, and I don't want to fly off the back of the treadmill, but my heart rate goes up to about 186, and I keep it there for 30 seconds. What that does, that will burn 40% more fat than just even high-intensity interval training, which is done at about 80%."

Try this twice a week: sprint as hard as you can for 30 seconds, then rest for 2-3 minutes. Repeat a few times.

Stay Strong as You Age

Portrait of senior woman lifting dumbbellsShutterstock

Getting older doesn't mean you have to get weaker. Dr. Wright's research shows we can stay strong for longer than we think. She states, "We have no excuse until our mid-seventies for slowing down." In fact, "if you're an 80-year-old consistently lifting weights, you are functionally as strong as a 60-year-old person who doesn't."

The FACE of Healthy Aging

Dr. Wright uses the word FACE to help us remember four key things for staying healthy:

F - Flexibility and stretching

A - Aerobic exercise

C - Carry weights (strength training)

E - Equilibrium and balance

She says, "There are four components that we should try to find time for. Number one is flexibility and dynamic stretching... A is aerobic... C is this weightlifting we talked about... E is equilibrium and balance."

Why Muscle Matters

Muscular Caucasian forty year old woman doing exercises with dumbbells in the gym.Shutterstock

Keeping your muscles strong is super important as you age. Dr. Wright explains, "We know from other people's studies that lifting weights consistently infers a 20-year advantage, such that if you're an 80-year-old consistently lifting weights, you are functionally as strong as a 60-year-old person who doesn't."

This is especially true for women going through menopause. Dr. Wright says, "We know that without estrogen, we can lose two to 3% of our muscle mass, and rapidly during this period, we have estrogen is an anabolic steroid. It's made for muscle building through the mTOR system."

Her advice? "We must lift as heavy as our bones will let us."

Boost Your Metabolism with Strength Training

WebMD supports Dr. Wright's focus on strength training: "To boost your metabolism, try strength training and lifting weights. Building muscle mass also helps your body burn more calories, so you don't convert them to fat as easily."

Eat Right to Age Right

What you eat matters, too. Dr. Wright suggests eating "one gram of protein per ideal body pound" and avoiding sugar. She warns, "Sugar is a huge inflammatory which increases your arthritis pain." Don't forget fiber: "30 grams of fiber, so that just means complex carbs. Your microbiome needs fiber."

RELATED:I Lost 22 Pounds in 3 Months and Feel Amazing With These 17 Hacks

The Importance of Protein as You Age

Grilled Chicken Breast Fillet on grill pan with rosemary close up. Grilled meat steak on rustic black background.Shuttestock

Alex Oskian, a registered dietitian, agrees with Dr. Wright on the importance of protein, "As you age, you require more protein to build or maintain muscle. A good rule of thumb is to include a protein food (animal or plant-based source of protein) at all meals and snacks."

Stay Above the Frailty Line

Dr. Wright talks about something called VO2 max and the "frailty line". She explains, "Fragility means you get older, slower, weaker, you lose your functional capacity. 25% of all people are frail and unable to live independently by the time they're 85, not on my watch."

To avoid this, try VO2 max training: "It's four minutes as hard as you can go, torture, and then you recover for four minutes, only four minutes, and then four minutes as hard as you can go."

Watch Your Weight for Joint Health

Weight scale 120 kilogramShutterstock

Extra weight can really hurt your joints. Dr. Wright explains it this way: "If you gain one pound, this rock is one pound, you would think that this is all the amount of pressure you're going to feel. But because of the mechanics, what you actually feel is the weight of these bricks, which is nine pounds."

So, losing even a little weight can make a big difference for your joints.

The Power of Hydration

Fitness woman drinking water from bottle. Muscular young female taking a break from workout outside.Shutterstock

The National Council on Aging (NCOA) underlines the importance of staying hydrated: "Some evidence suggests that drinking water before a meal can curb your appetite to help with portion control."

RELATED: 10 Daily Routines That Helped Me Shed 80 Pounds After 50

Women and Menopause: What to Know

For women going through menopause, Dr. Wright has some important info: "80% of all women going through perimenopause, we'll experience what the term we've coined the musculoskeletal syndrome of menopause."

This can affect your muscles, bones, and joints. But with the right exercise and diet, you can stay strong and healthy.

The Role of Hormones in Weight Management

Group of senior women at bar cafeteria enjoying breakfast drinking coffee and eating croissant - Life style concept - Mature female having fun at bistrò cafe and sharing time togetherShutterstock

Sarah Hormachea, a registered dietitian, speaking to the National Council of Ageing, says: "Female hormones like estrogen play a significant role in weight maintenance and boosting metabolism. As estrogen levels decline during menopause, the challenges of weight loss can intensify."

The Importance of Regular Check-ups

Medicine,,Healthcare,And,People,Concept,-,Female,Doctor,With,TabletShutterstock

Regular medical check-ups are crucial for tailoring your weight loss approach, especially as you age. They can help you monitor your overall health and adjust your strategies as needed.

RELATED: Jordyn Ray in 2-Piece Workout Gear Shares 4 Mistakes She Stopped Doing to Lose 20 Pounds

Focus on Sustainable Changes

Cheerful senior friends exercising in park. Women in sportive clothes stretching on cloudy day. Sport, friendship conceptShutterstock

Dr. Phyllis Pobee, a family medicine physician, offers this encouraging advice: "You're not just losing pounds—you're gaining life. Focus on sustainable changes that celebrate your body. Small, consistent tweaks over time can lead to remarkable transformations."

By following Dr. Wright's advice on quick sprints, strength training, eating right, and staying active, along with the additional tips from other experts, you can burn fat faster and stay healthy as you get older. It's never too late to start taking care of yourself! And if you enjoyed this article, don't miss I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Fitness & Workouts

This Quick & Easy Two-Minute Workout Tones Your Body Fast

Woman wear pink shirt walking up stairs on blu background.
Shutterstock/Roman Samborskyi
Leah Groth
By Leah GrothApr 22, 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
✓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.

In a perfect world, you could devote an hour daily to exercise. Unfortunately, many of us don’t have a 60-minute chunk of time available for a sweat session. This is where “exercise snacks” can be a game-changer. In a new YouTube video, Darrel Gumm, MD, OSF Cardiovascular Institute, explains the benefits of doing mini-workouts throughout the day. Here is everything you need to know about exercise snacks and how they can maximize health benefits in a minimum amount of time.

1. Mini-Workouts for Busy Lives

Doctor Darrel GummYouTube/OSF HealthCare

In the brief video, Dr. Gumm emphasizes “the importance of cardiovascular toning and exercise. We hear this all the time: 10,000 steps and you have to get to the gym, but this is not possible for everyone to do,” he points out.

“What if I could give you a little tidbit where you could get some cardiovascular toning without all that exercise? It's called exercise snacking.” He explains that it involves “little bits of exercise throughout the day, and it's so simple, you're just going to love it.”

Related: The Best 20-Minute Full-Body Workout, by Selena Gomez’s Trainer

2. It's Simple

Brunette woman in a yellow sweater climbing up the stairs.Shutterstock/Pavel_Kostenko

“It's three flights of stairs three times a day, three days a week,” he continues. “Now, of course, we've got to be able to handle stairs, but for everybody that can handle stairs, this is a great way to get a little bit of toning.”

3. Add Them to Your Routine

Young adult woman walking up the stairs with sun sport background.Shutterstock/siam.pukkato

He added that at the end of six weeks, the group who engaged in exercise snacking “had better cardiovascular toning and strength, all things that really helped with our general health,” he said. “It's really, really important to think about incorporating exercise into our daily routine. This is a great way to do it.”

4. Scientists Agree: It Works

Stairs climbing running woman doing run up steps on staircaseShutterstock/Maridav

The Cleveland Clinic elaborates on the concept. “It’s a way of getting closer to the recommended 150 minutes of moderate-intensity aerobic exercise each week by doing short bursts of intense activity — moving around vigorously for a minute or two at a time,” they say.

They define exercise snacking as “a brief period of high-intensity movement or exercise that typically lasts for no more than two minutes,” comparing the concept to high-intensity interval training (HIIT). However, unlike HIIT workouts, which involve exerting your body for a short period followed by a short period of rest and repeating the exercise, “snacking” involves two minutes of exercise with an hour or more in between.

Related: This is the #1 Carb You Could Eat For Your Body

5. Big Health Gains

A doctor is taking the blood pressure of a woman who is wearing sportswear.Shutterstock/Andriiii

Recent studies have found that exercise snacking can be beneficial in several ways, including improved cardiovascular function, increased endurance, improved flexibility, improved muscle strength, and reduced blood sugar levels.

💪🔥Body Booster: Exercising for just two minutes at a time – like climbing three flights of stairs — a few times a day can help you reach the recommended 150 minutes a week of exercise without having to put in hours at the gym.

Fitness & Workouts

I am a Fitness Pro and Here Are 7 Reasons I Only Train for 15 Minutes a Day

Cara_Metz7
carametz_/Instagram
Leah Groth
By Leah GrothMay 04, 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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You don’t need an hour or day every day to get in shape. In fact, according to Cara Metz, a fitness trainer with over 20 years of experience and nearly 500,000 followers on Instagram, all you need is 15 minutes. In a new social media post Metz explains why shorter, more consistent workouts are the key to getting into and staying in shape. “Why do I swear by only working out for just 15 minutes?” she asks, going on to answer the questions.

Consistency Is Key, She Says

Cara_Metz8carametz_/Instagram

According to Metz, it’s simple. “You must have heard the words ‘consistency is key’ 🔑So that is it!! Super simple, no frills, no fuss just plain old consistency!” she says.

If You Set Goals for Longer Workouts, You Are Less Likely to Actually Do Them

Cara_Metz1carametz_/Instagram

“We are all busy and if I told you to workout for 1 hour per day, even maybe 30-45 minutes you may do it for a while but at some point, life will get in the way and something will steer you away from doing ‘the thing’ you promised yourself!” she continues.

15 Minutes Is More Realistic

Smart watch woman using smartwatch touching button and touchscreen on active sports activity or morning jogging during beach sunrise or sunset. Closeup of hands and wrist with smart watch screen.Shutterstock

“BUT if I said to you just find 15 minutes, that’s it! You can find that time because I can guarantee you have been sat on your phone scrolling for at least 15 minutes now!! Am I right??” she points out.

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

She Recommends Short and Intense Workouts

Cara_Metz6carametz_/Instagram

“My workouts are short, sharp, intense and most of all fun!! You will be surprised what you can achieve in such a short time. Even after all these years of doing just 15 minutes I am still amazed how much the workouts work!” she says.

She Is “Living Proof”

Cara_Metz4carametz_/Instagram

“I am living proof! Do you need to see a before pic? The short time is the best thing, the 2nd best is that they are designed for us ladies in midlife and beyond! I am there with you at the same stage of life, understanding the trials and tribulations this era can bring!” she concludes.

Here Is Her 15 Minute Arm Workout

Cara_Metz3carametz_/Instagram

In another video, Cara gives her “workout breakdown” of her 15-minute arm workout. She says that you should do each exercise for 50 seconds each with 10 seconds of rest in between. Then, “repeat the sequence 3 times for a 15 minute workout.”

1️⃣ Cross bicep curl

2️⃣ Tricep kickbacks & hold

3️⃣ Upright row & clean

4️⃣ Back to front & front drive

5️⃣ Stepping shoulder press

RELATED: Rekindle Intimacy in 4 Weeks With These Tips

Here Is Her 15 Minute Step Workout

Cara_Metz9carametz_/Instagram

In another post, she shares a 15-minute workout to get 1,500 steps in. “How many daily steps do you do? Do you struggle to get your steps in each day! Try this….Stick some music on, set a timer for 1 minute a move and let’s go!” she writes. Repeat twice.

  1. March
  2. Wide march
  3. In & out March
  4. Two side steps
  5. Rock step
  6. Box step
  7. Walk forward & back
  8. Let loose & boogie

💪🔥Body Booster: Set a goal to exercise 15 minutes daily and assess the situation at the end of the week. Did you reach your goal?

Nutrition & Diet

5 Simple Meals She Still Eats After Losing 30 Pounds

Liezl Jayne Strydom
4 Meals I Ate to Lose 30 Pounds in 12 Weeks
Copyright Liezl Jayne/Facebook
Christopher Roback
By Christopher RobackApr 24, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

There's nothing quite like the moment when you've reached your weight loss goal and realize the real work is just beginning. YouTube sensationLiezl Jayne Strydom is familiar with this journey, having successfully lost 30 pounds in just 12 weeks and maintained her results long-term. "It's not about being perfect," she states repeatedly. Her philosophy centers on consistency rather than perfection, focusing on nutrient-dense, protein-rich meals that keep her satisfied throughout the day.

Getting Out of the Winter Rut

"To get out of my rut, get out of the winter rut, I like to do just a few simple things," Liezl explains in her recent post. "I like to change up my routine so things feel fresh, change up my meals and my workouts a bit so that I can just feel like I'm working towards some new goals." This refreshed mindset helped her stay motivated during her weight loss journey and continues to serve her well during maintenance.

Protein-Packed Breakfast Smoothie

"I've been making this breakfast every single day this week. This week, it's my favorite. It's just really simple," says Liezl. Her recipe combines one cup of frozen mango, half a cup of frozen raspberries, and half a cup of frozen strawberries. She adds about three-quarters to one cup of coconut yogurt, one small scoop of vanilla protein powder, and water to blend. "It's like a giant strawberry milkshake for breakfast," she explains.

RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

Morning Movement Matters

"I just finished a workout. So I'm a little bit sweaty, a little bit hot, ready for my breakfast," Liezl shares. For her, exercise isn't about punishment but rather a consistent part of her routine that complements her nutrition. This balanced approach helped her lose weight in a sustainable way and now helps her maintain her results.

Nutrient-Dense Lunch Bowl

"It's a perfect lunch for me—quick, very healthy, and full of protein," Liezl explains about her midday meal. She starts with arugula, adds roasted sweet potatoes, and two seven-minute boiled eggs. "I always like to add something really filling to my salads like sweet potato or rice or quinoa," she notes. A drizzle of olive oil and coconut aminos brings everything together, with sunflower and pumpkin seeds for crunch.

Prioritizing Meal Prep

"I've got these roasted sweet potatoes. I cooked them yesterday," Liezl explains. This simple habit of having healthy options ready makes maintaining her weight loss easier. "All the work of these fruits, or the melons, is just cutting it up. But if you've got it cut up, then you can just have it ready to go in the fridge," she adds when discussing her afternoon snack.

RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

Refreshing Afternoon Treat

Healthy,Breakfast,Or,Morning,With,Chia,Seeds,Vanilla,Pudding,Raspberry​Overnight Chia Seed BreakfastShutterstock

"I prepped some chia pudding the other day. And I also prepped this little fruit salad," Liezl shares. Her afternoon pick-me-up features chia pudding topped with watermelon, cantaloupe, grapes, and pecans. "That makes a very good after lunch snack," she notes, showing how simple combinations can satisfy sweet cravings naturally.

Dairy-Free Alternatives

Tea time. Beautiful blonde woman holding ceramic cup of tea or coffee enjoy closeup. Looking at window and drink tea. Good morning with tea. Selective focus. Pretty young girl relaxing. Happy concept., green tean, coffee​Green TeaShutterstock

"I love coconut yogurt, but any kind of plain yogurt will actually work," Liezl explains. For her afternoon coffee, she shares, "What I've really been liking in my coffee lately is I use just coconut milk in a can, light coconut milk. It's like so creamy, a little bit sweet, just naturally sweet. It's dairy-free, obviously."

Quick 10-Minute Dinner

"This is something that I make when I don't have a lot of time or when I just want something super quick," says Liezl. "This is a five to 10 minute dinner. So fast." She steams green beans while cooking ramen noodles, then adds pre-cooked chicken. "After I drain the noodles, I actually just put them right back in the pot with the stove turned down to low. And I just throw all the chicken pieces in there," she explains, adding oil and coconut aminos before covering to heat everything through.

Mindful Evening Indulgence

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"I'm not trying to lose weight at the moment, so I don't count my calories. I only do that when I'm trying to lose weight," Liezl explains. Her evening ritual includes ginger tea paired with a small piece of dark chocolate. "And it's chocolate time. A little bit of chocolate," she says simply. "I'm going to go enjoy my chocolate and my tea and just relax a little bit this evening."

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

The Protein Priority

Fresh chicken eggs​7. EggsShutterstock

"I am trying to eat quite a lot of protein at the moment. I try to get roughly a hundred grams of protein a day," Liezl notes. "I'm not like counting it. I just kind of have learned what kind of things have protein in them. So just having the eggs for lunch, having some protein powder in my smoothie for breakfast, having the chicken in my dinner. All those proteins accumulate."

Understanding Your Calorie Needs

"I'm not trying to lose weight at the moment, so I don't count my calories. I only do that when I'm trying to lose weight," Liezl explains. "But I thought some of you guys might want to know how many calories that I'm eating. So it says that I ate 2,227 calories today and 95 grams of protein. That's pretty good."

Flexible Framework, Not Rigid Rules

"It's not about being perfect. It is not about being perfect," Liezl emphasizes twice. "I have found that when I am putting in a little bit of effort, taking care of myself, I just feel so much better," she says. "When I don't [take care of myself], it really affects my confidence. And then I'm like thinking, oh, I need to change all these things about myself."

RELATED:She Walked in a Weighted Vest For 30 Days & Built Strength Without Going to the Gym

Summer-Ready Confidence

"Getting summer ready really just means feeling healthy, strong, confident in my skin," says Liezl. "You know, comfortable showing a little bit more skin after winter. In winter I get like, feel like a bit scruffy after winter, like I've just been bundled up so much." Her approach focuses on making small changes that yield big results in both physical appearance and mental well-being.

Finding Inspiration, Not Perfection

"I hope that you enjoyed this video. I hope that it just gives you a bit of motivation, a bit of inspiration, maybe a recipe or two to try," Liezl says. By sharing her realistic day of eating, she demonstrates that sustainable weight management doesn't require extreme restriction. As she puts it, it's about "just getting out of the rut a bit, just changing up a few things, doing some exercise, eating some healthy meals." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

6 High-Protein, Almost Zero-Calorie Foods That Helped Me Drop Body Fat Fast

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Leah Suzanne
By Leah SuzanneApr 24, 2025
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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.

Are you trying to lose weight, but not sure what to eat? You probably know that to burn body fat, you need to follow a high-protein, low-calorie diet. Some foods are better than others when it comes to meeting these criteria. Regina Trakhtman is an influencer and weight loss coach who dropped 7% body fat after kids at 39 and helps other women do the same. In a new social media post, she shares some of the foods she eats to lose weight quickly. “When I need more protein without extra calories, these are 6 things I eat,” she writes. “Here are my high protein, low calorie go-to’s!”

Egg Whites

Woman hands breaking an egg to separate egg white and yolks and egg shells at the background​ A Day of Measured EatingShutterstock

The first food she recommends? Egg whites. “Pure protein, zero fat, low calorie. Add them to oats, make an omelet, or mix into shakes for a protein boost!” she says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Non-Fat Greek Yogurt

Greek yogurt on wooden background, Health food from yogurt concept​2. Greek YogurtShutterstock

Not all yogurt is healthy. Many have added sugars. However, non-fat Greek yogurt should be a staple in any fat loss diet. “15-20g of protein per cup with barely any fat! Perfect as a snack, in smoothies, or even as a creamy sauce base. It’s the most versatile ingredient!” she says.

Protein Powder

Whey,Protein,powder,Scoop.,Sports,Nutrition.​17. Soy Protein PowderShutterstock

Another item to add to your menu if you are trying to lose weight? Protein powder. “A quick and easy way to boost protein without extra fat or carbs. Mix it with water, almond milk, or even coffee!” she says.

Canned Tuna (in Water)

Canned tuna on wood background​7. Canned FishShutterstock

She also eats canned tuna, in water, often. “Lean, high-protein, and low-calorie. Great in salads, wraps, or straight from the can with mustard. There’s one at Trader Joe’s that I’ve been obsessed with!” she says.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Low-Fat Cottage Cheese

Cottage cheese or fresh milk curd as background close up. Homemade cottage cheese texture.Shutterstock

Most health experts maintain that low-fat cottage cheese should be an essential in your fat loss diet. “Packed with casein protein (slow-digesting) to keep you full longer without excess calories,” she writes.

Deli Turkey or Chicken (Low-Sodium)

A view looking into a package of processed turkey deli meat slices.​Processed Meats: The Cancer ConnectionShutterstock

Not all deli meat is healthy but she does recommend turkey or chicken. “Easy grab-and-go protein with barely any fat. Roll it up with mustard or eat it straight for a snack! My fav? Roll it in a crispy piece of lettuce 🥬 or in an @egglifefoods everything wrap,” she says.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

BONUS: Sugar-free Jello with Greek Yogurt + Protein Powder

Hayward, CA - July 24, 2014: Jello brand gelatin in Black Cherry flavor, sugar free1. Sugar-free Jello: 11 caloriesShutterstock

Sugar-free Jello with Greek yogurt + protein powder is the perfect high-protein dessert hack. “You’ll thank me later,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

Eat This for Breakfast to Burn More Fat

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✓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.

Are you trying to lose weight, but aren’t sure what to eat? Breakfast is the most important meal of the day, as it fuels your body for fat loss and muscle growth. Body Network spoke with Elaine Morrison, a pilates instructor and nutritional therapy practitioner who helps women look their best from the inside out, and asked her: What do you eat for breakfast when you want to lose weight? Her answer may surprise you.

Make Sure Your Breakfast Is Balanced

Avocado toast with poached egg on a wooden board. Breakfast concept.​Don’t Skip BreakfastShutterstock

“Eating a satiating breakfast that includes enough protein, healthy fat, and fiber will help you maintain steady energy (balanced blood sugar) and make better food choices throughout the day,” says Morrison. “It will help you to feel full and cut down on unnecessary snacking. You'll also have better energy and less brain fog. Balancing blood sugar is key to supporting fat loss.”

Aim for 30 Grams of Protein

Unrecognizable man preparing fried eggs for breakfast. Close up.Shutterstock

Morrison recommends starting by choosing protein and aiming for 30 grams of protein.

Some examples:

  • 2 eggs (1 egg = 6 grams of protein) + 2 chicken sausage
  • 2 eggs + 1/2 cup of cottage cheese (scramble the cottage cheese into the eggs for a creamy texture)
  • 1 serving of protein powder + 2/3 cup of greek yogurt.

Here’s What to Do When Traveling

NEW YORK CITY - MAY 2015: Starbucks store. Starbucks is the largest coffeehouse company in the world.​StarbucksShutterstock

“When traveling, most airports have Starbucks,” Morrison says. “I tell clients to purchase two servings of the egg white bites (a total of 4), which will give them 24 grams of protein. Purchase an apple if they have it, or bring one with you, and you will have a well-balanced meal.”

Then, Choose a Healthy Fat

Cottage cheese and mint in a wooden bowl on an old rustic table, selective focus.Shutterstock

Next, make sure you have a healthy fat. “Eggs contain 5 grams of fat/egg, so you'll get enough from eating eggs,” she says. “Choose cottage cheese or Greek yogurt that are low to full fat and that will give you your healthy fat. If you're using protein powder and Greek yogurt to make a smoothie, depending on how much fat is in the yogurt, you can also add a tablespoon of nut butter.”

Amp Up Your Fiber Intake

Wooden box filled fresh vegetables​She Eats Balanced Blood Sugar Meals and Eats Veggies FirstShutterstock

Next, choose non-starchy vegetables or fruit to add fiber to your meal. “Fiber helps keep you feeling full and supports healthy blood sugar levels,” she says.

Non-starchy vegetables: Saute, roast, or steam broccoli, cauliflower, Brussels sprouts, spinach, carrots, asparagus.

Fruit with fiber: blueberries, blackberries, raspberries, apples, pears. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

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