Skip to content
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.

5 Reasons Your Body May be at Risk for Heart Disease

Unlock vital CAD insights: risk factors, symptoms, & prevention tips.

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.

Close-up photo of a brunette woman who is sitting on a couch with her eyes closed and her left hand touching her heart area.
Shutterstock
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.

Heart disease remains the leading killer in the United States and artery disease is the most common type. "About 20.1 million adults age 20 and older have CAD (about 7.2%)," according to the Centers for Disease Control and Prevention. "In 2020, about 2 in 10 deaths from CAD happened in adults less than 65 years old." In addition, the CDC says the disease killed 382,820 people in 2020."


Coronary artery disease (CAD) happens when the walls of the arteries are choked with plaque and can't properly perform their job of sending enough blood, oxygen and nutrients to the heart. "Unfortunately, it is hard to deny that our society is not structured in a way that leads to positive health outcomes," Dr. Tomi Mitchell, a Board-Certified Family Physician with Holistic Wellness Strategies says. "We have shifted from an era where physical activity was essential for daily life and food was found by physical hunting and gathering to a modern age where convenience and speed are at the helm of many decisions throughout our day-to-day lives. This shift has resulted in an apparent increase in our population's heart disease and chronic illnesses."

Dr. Mitchell adds, "Though we may understand why this happens, we still lack effective strategies to combat these issues. For this reason, it is essential that, as a society, we properly address these healthcare outcomes head-on and develop a comprehensive plan for addressing them. One of these negative health outcomes is coronary artery disease." Read on to learn more about CAD and signs that indicate you have the disease. Please consult your physican for medical advice.

What to Know About Artery Disease

Thickened Arteries and Veins, Coronary heart disease, High cholesterrol, 3D Rendering.Shutterstock

Valay Parikh, MD, Cardiologist at Staten Island University Hospital tells us, "Coronary artery disease (“CAD”) is a condition to describe clogging of heart arteries due to fat deposits. It is extremely common. It is no longer a disease of old age. With changing lifestyles in past decades, people have coronary artery disease at younger ages and result in catastrophic outcomes if ignored."

Dr. Mitchell explains, "Coronary artery disease (CAD) is a serious and sometimes life-threatening condition that occurs when plaque builds up in the coronary arteries, causing them to narrow and reduce blood flow to the heart. People should be aware that CAD is a silent killer, as it may present with few or no symptoms until a major blockage has occurred. Risk factors for developing CAD include having high cholesterol, diabetes, abnormal blood pressure, being obese and sedentary, smoking, old age, having a family history of CAD, and excess alcohol consumption. Additionally, research has shown that maintaining a healthy diet and exercise regimen can help decrease the risks and symptoms of the disease. Those with a higher risk of developing CAD should monitor their health closely and speak with their doctor about any potential issues or concerns."

Risk Factors

Blood sample tube with abnormal high cholesterol test resultShutterstock

Dr. Mitchell tells us, "Coronary artery disease is a serious condition that can lead to heart attack, stroke, and other life-threatening conditions. Those at the most significant risk of developing coronary artery disease include those who have a strong family history of the disease, smokers, those with high cholesterol or high blood pressure, those with diabetes or prediabetes, and those who are physically inactive.

Additionally, certain ethnic backgrounds are more prone to this cardiac issue, such as African American, Hispanic/Latino, and Native American populations. On average, one in every three Americans will develop some form of coronary artery disease in their lifetime. It is critical for everyone to be aware of their risk factors for this health issue so that they can take steps toward prevention and management."

RELATED: 40 Health Symptoms That Are More Serious Than You Think

Artery Disease is Serious

Woman holding her chest.Shutterstock

Dr. Parikh emphasizes, "CAD can be a very serious disorder. Due to blockages in arteries of the heart, coronary arteries, one can experience heart attack, and sudden cardiac death."

Dr. Mitchell explains, "Coronary Artery Disease (CAD) is a very serious medical condition that, if left untreated, can have serious and even life-threatening consequences. CAD is the narrowing and hardening of the arteries which supply blood to the heart, making it difficult for blood flow to reach the vital organ. CAD increases the risk of stroke, heart attack, and even death.

Due to this risk, healthcare providers strongly recommend taking preventative measures such as a healthy diet, exercise, quitting smoking, and regular check-ups if there is a family history of heart disease or other risk factors like high cholesterol or hypertension present. Fortunately, CAD can be managed with lifestyle changes and medications/treatments available from health care professionals. For those suffering from CAD, early diagnosis and long-term management are key components to preventing further complications due to this disease."

Why Artery Disease is So Common

Dark-haired girl covers her face with handsShutterstock

According to Dr. Parikh, "CAD is usually due to risk factors of hypertension, diabetes, elevated cholesterol. Due to the rise of these issues, increasing physical and mental stress, poor sleep, CAD is more common than before. CAD can be deferred or prevented with taking care of yourself. Earlier one can make changes, they serve better for overall longevity. Few of the common changes one can make are:

  • Quit smoking if you smoke.
  • Avoid excessive alcohol.
  • Eat lots of fruits, vegetables, and foods with a lot of fiber. Avoid foods that have a lot of sugar.
  • Walk or do some form of physical activity on most days of the week for at least 30 minutes. Aerobic exercise is preferred. However, any exercise which can be done in a safe manner is a good exercise.
  • Lose weight if you are overweight.
  • Seek help from a cardiologist right away. If the symptoms are bad, one should consider calling 911. "

Dr. Mitchell shares, "Coronary Artery Disease (CAD) is a common condition that affects millions of people worldwide every year. It can be caused by high cholesterol, which builds up in the arteries which carry blood to the heart. Cigarette smoking is also a major risk factor for CAD as it constricts blood vessels and reduces blood flow to the heart. Poor lifestyle choices, such as lack of exercise, increased fat intake and a diet low in fresh fruits and vegetables, are likely to increase one's chances of developing CAD. As these poor habits continue over time, they can slowly lead to a buildup of plaque on artery walls, leading to hardening of the arteries, hindering proper circulation throughout the body, and leading to health problems like a heart attack or stroke. In some cases, genetics can put individuals at higher risk for CAD, but making healthy life choices help reduce the chances greatly."

RELATED: 16 Vitamins That are a Waste of Money, Say Experts

Signs of Artery Disease

Mature Man Clutching Arm As Warning Of Heart AttackShutterstock

Dr. Parikh says, "Many people with CAD have no symptoms. For those who have symptoms, these are pain, pressure or discomfort in the center or left side of the chest or left arm. Other symptoms include shortness of breath, difficulty exercising, unusual sweating with exertion."

According to Dr. Mitchell, "Coronary artery disease, or CAD, is a leading cause of death worldwide and, if not monitored effectively, can have life-threatening consequences. The signs of being aware include shortness of breath, chest pains or pressure, extreme tiredness during moderate physical activity, an irregular heartbeat, and an accumulation of fluid in the feet, ankles, and legs.

If these symptoms are experienced for an extended period, it may indicate that CAD requires a medical diagnosis. Furthermore, some patients show no signs, so preventative solid measures such as regular exercise and a healthy diet are suggested to reduce the risk of developing this condition. Proactivity can make all the difference in maintaining heart health and preventing serious cardiovascular issues."

💪🔥Body Booster: Aim for 30 minutes of activity like walking or aerobics on most days of the week. Any safe exercise is good. And if you enjoyed this article, don't miss 40 Silent Signs of Illness in Your Body

More For You

Close-up photo of a brunette woman who is sitting on a couch with her eyes closed and her left hand touching her heart area.
Shutterstock
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.

Heart disease remains the leading killer in the United States and artery disease is the most common type. "About 20.1 million adults age 20 and older have CAD (about 7.2%)," according to the Centers for Disease Control and Prevention. "In 2020, about 2 in 10 deaths from CAD happened in adults less than 65 years old." In addition, the CDC says the disease killed 382,820 people in 2020."


Coronary artery disease (CAD) happens when the walls of the arteries are choked with plaque and can't properly perform their job of sending enough blood, oxygen and nutrients to the heart. "Unfortunately, it is hard to deny that our society is not structured in a way that leads to positive health outcomes," Dr. Tomi Mitchell, a Board-Certified Family Physician with Holistic Wellness Strategies says. "We have shifted from an era where physical activity was essential for daily life and food was found by physical hunting and gathering to a modern age where convenience and speed are at the helm of many decisions throughout our day-to-day lives. This shift has resulted in an apparent increase in our population's heart disease and chronic illnesses."

Dr. Mitchell adds, "Though we may understand why this happens, we still lack effective strategies to combat these issues. For this reason, it is essential that, as a society, we properly address these healthcare outcomes head-on and develop a comprehensive plan for addressing them. One of these negative health outcomes is coronary artery disease." Read on to learn more about CAD and signs that indicate you have the disease. Please consult your physican for medical advice.

What to Know About Artery Disease

Thickened Arteries and Veins, Coronary heart disease, High cholesterrol, 3D Rendering.Shutterstock

Valay Parikh, MD, Cardiologist at Staten Island University Hospital tells us, "Coronary artery disease (“CAD”) is a condition to describe clogging of heart arteries due to fat deposits. It is extremely common. It is no longer a disease of old age. With changing lifestyles in past decades, people have coronary artery disease at younger ages and result in catastrophic outcomes if ignored."

Dr. Mitchell explains, "Coronary artery disease (CAD) is a serious and sometimes life-threatening condition that occurs when plaque builds up in the coronary arteries, causing them to narrow and reduce blood flow to the heart. People should be aware that CAD is a silent killer, as it may present with few or no symptoms until a major blockage has occurred. Risk factors for developing CAD include having high cholesterol, diabetes, abnormal blood pressure, being obese and sedentary, smoking, old age, having a family history of CAD, and excess alcohol consumption. Additionally, research has shown that maintaining a healthy diet and exercise regimen can help decrease the risks and symptoms of the disease. Those with a higher risk of developing CAD should monitor their health closely and speak with their doctor about any potential issues or concerns."

Risk Factors

Blood sample tube with abnormal high cholesterol test resultShutterstock

Dr. Mitchell tells us, "Coronary artery disease is a serious condition that can lead to heart attack, stroke, and other life-threatening conditions. Those at the most significant risk of developing coronary artery disease include those who have a strong family history of the disease, smokers, those with high cholesterol or high blood pressure, those with diabetes or prediabetes, and those who are physically inactive.

Additionally, certain ethnic backgrounds are more prone to this cardiac issue, such as African American, Hispanic/Latino, and Native American populations. On average, one in every three Americans will develop some form of coronary artery disease in their lifetime. It is critical for everyone to be aware of their risk factors for this health issue so that they can take steps toward prevention and management."

RELATED: 40 Health Symptoms That Are More Serious Than You Think

Artery Disease is Serious

Woman holding her chest.Shutterstock

Dr. Parikh emphasizes, "CAD can be a very serious disorder. Due to blockages in arteries of the heart, coronary arteries, one can experience heart attack, and sudden cardiac death."

Dr. Mitchell explains, "Coronary Artery Disease (CAD) is a very serious medical condition that, if left untreated, can have serious and even life-threatening consequences. CAD is the narrowing and hardening of the arteries which supply blood to the heart, making it difficult for blood flow to reach the vital organ. CAD increases the risk of stroke, heart attack, and even death.

Due to this risk, healthcare providers strongly recommend taking preventative measures such as a healthy diet, exercise, quitting smoking, and regular check-ups if there is a family history of heart disease or other risk factors like high cholesterol or hypertension present. Fortunately, CAD can be managed with lifestyle changes and medications/treatments available from health care professionals. For those suffering from CAD, early diagnosis and long-term management are key components to preventing further complications due to this disease."

Why Artery Disease is So Common

Dark-haired girl covers her face with handsShutterstock

According to Dr. Parikh, "CAD is usually due to risk factors of hypertension, diabetes, elevated cholesterol. Due to the rise of these issues, increasing physical and mental stress, poor sleep, CAD is more common than before. CAD can be deferred or prevented with taking care of yourself. Earlier one can make changes, they serve better for overall longevity. Few of the common changes one can make are:

  • Quit smoking if you smoke.
  • Avoid excessive alcohol.
  • Eat lots of fruits, vegetables, and foods with a lot of fiber. Avoid foods that have a lot of sugar.
  • Walk or do some form of physical activity on most days of the week for at least 30 minutes. Aerobic exercise is preferred. However, any exercise which can be done in a safe manner is a good exercise.
  • Lose weight if you are overweight.
  • Seek help from a cardiologist right away. If the symptoms are bad, one should consider calling 911. "

Dr. Mitchell shares, "Coronary Artery Disease (CAD) is a common condition that affects millions of people worldwide every year. It can be caused by high cholesterol, which builds up in the arteries which carry blood to the heart. Cigarette smoking is also a major risk factor for CAD as it constricts blood vessels and reduces blood flow to the heart. Poor lifestyle choices, such as lack of exercise, increased fat intake and a diet low in fresh fruits and vegetables, are likely to increase one's chances of developing CAD. As these poor habits continue over time, they can slowly lead to a buildup of plaque on artery walls, leading to hardening of the arteries, hindering proper circulation throughout the body, and leading to health problems like a heart attack or stroke. In some cases, genetics can put individuals at higher risk for CAD, but making healthy life choices help reduce the chances greatly."

RELATED: 16 Vitamins That are a Waste of Money, Say Experts

Signs of Artery Disease

Mature Man Clutching Arm As Warning Of Heart AttackShutterstock

Dr. Parikh says, "Many people with CAD have no symptoms. For those who have symptoms, these are pain, pressure or discomfort in the center or left side of the chest or left arm. Other symptoms include shortness of breath, difficulty exercising, unusual sweating with exertion."

According to Dr. Mitchell, "Coronary artery disease, or CAD, is a leading cause of death worldwide and, if not monitored effectively, can have life-threatening consequences. The signs of being aware include shortness of breath, chest pains or pressure, extreme tiredness during moderate physical activity, an irregular heartbeat, and an accumulation of fluid in the feet, ankles, and legs.

If these symptoms are experienced for an extended period, it may indicate that CAD requires a medical diagnosis. Furthermore, some patients show no signs, so preventative solid measures such as regular exercise and a healthy diet are suggested to reduce the risk of developing this condition. Proactivity can make all the difference in maintaining heart health and preventing serious cardiovascular issues."

💪🔥Body Booster: Aim for 30 minutes of activity like walking or aerobics on most days of the week. Any safe exercise is good. And if you enjoyed this article, don't miss 40 Silent Signs of Illness in Your Body

Portrait of stressed young housewife in modern kitchen
Shutterstock

Are ultra-processed foods causing you to look and feel terrible? “Health consequences of ultra-processed foods are dire,” preventive cardiologist Stephen Devries, MD, tells the American Medical Association. “The stakes are high because ultra-processed foods are so widely consumed. Recent data shows that 57% of caloric intake in adults comes from ultra-processed foods. For children, it’s sadly even higher, with 67% of their daily calories coming from relatively empty, ultra-processed foods. These alarming statistics go a long way to explain the record-breaking prevalence of obesity, type 2 diabetes, and all of the adverse health consequences that follow.” According to experts, these are the warning signs that you may be consuming too many processed foods.


Weight Gain

Weight loss fail concept. Scale and depressed, frustrated and sad woman lying on floor holding head and covering face with hands.Shutterstock

Processed foods are terrible for your health and could counter your weight loss. “Ultra-processed foods are the perfect storm to promote overconsumption and weight gain,” says Dr. Devries. “They are laboratory engineered to maximize appeal, are calorie-dense, and have little or no fiber or other healthful nutrients.”

Thirsty All the Time

Happy beautiful young woman drinking water. Smiling caucasian female model holding transparent glass in her hand. Closeup. Focus on the armShutterstock

Processed foods are linked to dehydration. “When it comes to sodium, people often comment they don't put salt on their food,” says the Mayo Clinic. “As it turns out, you don't even need to because manufacturers have already added salt for you — and too much, in fact. The Dietary Guidelines also recommends less than 2,300 milligrams of sodium per day. So look for low- or reduced-sodium foods.”

Constant Headaches

View of young woman suffering from stomachache on sofa at homeShutterstock

Processed foods could trigger migraines. “Around 5% of people with migraines may develop a headache shortly after consuming processed meat products,” according to West Tennessee Healthcare. “This type of headache has been dubbed a ‘hot dog headache.’ Researchers believe that nitrites, a group of preservatives that includes potassium nitrite and sodium nitrite, maybe the reason why. These preservatives are often found in processed meat.”

Feeling Bloated

Young woman suffers, writhes in abdominal pain lying on couch in living room at home interior. Acute pain in bloating pms. Teenage girl with pain problems bowel diseaseShutterstock

If you’re always feeling bloated, processed foods could be to blame. “Many processed foods are high in sodium, which makes your body retain water and can cause your stomach to feel bloated,” Stacy Loudon, ACSM-CPT, tells South Lake Hospital. “Sugary foods and snacks break down in your body and can make you gassy. Even what you drink can upset your stomach.”

Bad Skin

Asian young woman looking face skin in the mirror have a red rash on her face from cosmetic allergyShutterstock

Your diet could be ruining your skin. “If you’re like most Americans, you consume plenty of high-glycemic foods and beverages,” says the American Academy of Dermatology. “These foods and beverages raise your blood sugar quickly. Examples include white bread, corn flakes, puffed rice, potato chips, white potatoes or fries, doughnuts or other pastries, sugary drinks such as milkshakes, and white rice.”

High Blood Sugar

Measuring blood sugar with a blood glucose meterShutterstock

Studies show that heavily processed foods are linked to diabetes. “The risk for developing diabetes went up 15% for a 10-percentage-point increase in the amount of ultra-processed food in the diet,” says Harvard Health. “The connection held up even after scientists accounted for known risk factors for diabetes, such as weight and physical activity. The takeaway: Skip processed foods in favor of whole foods, including lots of vegetables, fruits, legumes, and whole grains.”

High Blood Pressure

Blood pressure.Shutterstock

Studies link processed foods to high blood pressure. “There is a wealth of research indicating the many negative implications a diet high in ultra-processed food can have on our health,” says Professor Graham MacGregor, Chair of Blood Pressure UK. “This is an important study that shows specifically how ultra-processed food can have a direct impact on our blood pressure. These findings further emphasize the importance of eating a healthy, balanced diet that’s high in fruit, vegetables, and whole grains, low in salt, and with a minimal amount of ultra-processed food.”

Tired All the Time

A man checks for bad breath and breathes with his hands. he has bad breath Concept of oral and dental healthShutterstock

Consuming too much ultra-processed foods can lead to constant fatigue and low energy. “If you experience an afternoon slump or just feel tired a lot of the time despite getting enough sleep, it’s possible your eating habits are contributing to low energy levels,” Samantha Cassetty, RD, tells TODAY. “Heavily processed and sugary foods are some of the biggest dietary culprits that can lead to fatigue.”

Bad Sleep

Sleepless mature woman suffering from insomnia close up, lying in bed, older female covering eyes with hands, trying to sleep, nightmares or depression, feeling headache or migraineShutterstock

Ultra-processed foods are linked to poor sleep quality. “Researchers found that eating an unhealthy diet high in processed food can affect people's deep sleep (also known as slow-wave sleep),” according to Harvard Health. “During this sleep stage, the pituitary gland in the brain releases a burst of growth hormone, which helps build and repair muscles, bones, and other tissues.”

Always Hungry

Young woman looking into the fridge, feeling hungry at nightShutterstock

Ultra-processed foods are usually devoid of essential nutrients and are designed to be over-consumed. “Unbeknownst to many people, the foods we buy have a lot of toxic additives lurking in them,” Amy Shah, MD, tells CNBC. “This means they’ve been altered in ways that actually make you hungrier and hijack the brain to worsen your emotional eating habits.”

Bad Teeth

Sad frowning handsome brunette young man with beard touching cheek and looking into mirror in bathroom while getting bad tooth during cleaning teethShutterstock

Processed junk food is terrible for your oral health. “If you are what you eat, that's even more true for your teeth and gums,” says the University of Rochester Medical Center. “When you drink and eat starchy or sugary foods, you're not only feeding yourself. You're also feeding the germs (bacteria) that can cause tooth decay and gum disease in your mouth.”

Your Hair Is Falling Out

Woman looking in the mirror and checking her hair.Shutterstock

Good nutrition is important for healthy, strong hair. “Consuming adequate vitamins and minerals is important to preventing and managing hair loss,” Jennifer Fisher, MMSc, PA-C, tells Harvard Health. “Most people can cover all their nutritional needs through a healthy, balanced diet.”

You’re Depressed

Depressed young woman near window at home, closeupShutterstock

Research shows consuming ultra-processed foods is linked to a higher risk of developing depression. “This is no surprise. There is a connection between our mood and the foods that we eat,” Susan Albers, PsyD, tells the Cleveland Clinic. “What we eat every day is a daily investment in how we feel.”

High Cholesterol

Blood,Sample,Tube,With,Abnormal,High,Cholesterol,Test,ResultShutterstock

Ultra-processed foods are linked to high levels of bad LDL cholesterol levels. "What it really all boils down to is that you shouldn't eat fake food — things that don't rot, packaged items full of added sugar, and foods with ingredients you can't pronounce." Dr. Joshua Septimus tells Houston Methodist. "I think a lot of people don't realize that insulin resistance and high cholesterol are linked. If you eat a lot of processed foods, particularly sugar-sweetened beverages, that will drive your cholesterol up."

Fertility Issues

We have a problem. Upset young man sitting on the edge of the bed and holding his head against the background of a girlfriend, lying in bed.Shutterstock

Research shows consuming too much processed food can negatively impact your fertility. “If your diet consists mostly of fast food, sodas, processed meats, and refined carbs, you may want to make some changes,” according to UNC Fertility Clinic. “Consumption of sugar-sweetened beverages (like sodas) has been linked to lower fertility for both men and women. Additionally, studies have shown that women who consume large amounts of fast food and little produce can take longer to become pregnant than women with healthier diets.”

Digestion Problems

Woman at home suffering from menstrual pain, having cramps. Close up of woman holding abdomen, endometriosis, and conditions causing pain in tummy.Shutterstock

Consuming too much ultra-processed food can impact your gut health. “Ultra-processed foods contain large quantities of saturated fat and trans-fat, added sugar, salt, and food additives that seriously affect the gut and physical health,” gastroenterologist Preeya Goyal tells PIH Health. “Since the body doesn’t have to do much to digest the food, the gut readily absorbs things like sugar, which can cause spikes in blood glucose levels when digested quickly.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Portrait of pretty sick brown-haired girl touching abdomen.
Shutterstock
FACT CHECKED BY Christopher Roback
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.

Fat is essential for health—but as with sodium, you can have too much of a good thing. “Consuming high levels of calories – regardless of the source – can lead to weight gain or being overweight,” says the American Heart Association. “Consuming high levels of saturated or trans fats can also lead to heart disease and stroke. Health experts generally recommend replacing saturated fats and trans fats with monounsaturated fats and polyunsaturated fats – while still maintaining a nutritionally adequate diet.” Here are 12 signs you may have too much unhealthy fat in your diet.


Weight Gain

Woman struggling to squeeze into tight jeans while lying on bed at home, closeupShutterstock

Fat contains more calories per gram than carbs or protein. “Fats play an important role in our diet, and our bodies need them to function properly,” Mauricio González, MD, tells AARP. “But we need to consume fats the right way. We gain weight if we consume more calories than we burn, and it doesn’t really matter where those calories come from.”

Nonalcoholic Fatty Liver Disease

At doctors appointment physician shows to patient shape of liver with focus on hand with organ.Shutterstock

Too much fat can cause liver issues. “One of the main health problems associated with too much fat in the GI tract is nonalcoholic fatty liver disease (NAFLD), which can develop when fat builds up in your liver,” Mahendran Jayaraj, MD, tells Orlando Health. People with NAFLD may experience inflammation and liver cell damage that can cause scarring called cirrhosis and eventually lead to liver failure.”

Diarrhea

Door handle open to toilet can see toiletShutterstock

Consuming too much fat can negatively impact your digestion. “Too much fat in the digestive tract can also cause digestive problems like diarrhea, which happens when unabsorbed fat collects in the small intestines and colon, where water is pulled in and creates diarrhea,” Dr. Jayaraj says. “If it becomes chronic, diarrhea can lead to malnutrition because the body can’t absorb the nutrients it needs.”

Bloating and Gas

Young woman suffers, writhes in abdominal pain lying on couch in living room at home interior. Acute pain in bloating pms. Teenage girl with pain problems bowel diseaseShutterstock

High-fat foods can cause bloating and gas. “Higher-fat foods such as beef, pork, and just about anything that has been fried can take a while to break down in your belly,” says the Cleveland Clinic. “That’s why you often feel stuffed for a long, long time after downing a fatty dish.”

Fatigue

tired business woman sleepy and bored from sitting at a desk for a long time and has office syndromeShutterstock

Too much fat can cause fatigue and tiredness. “Cholecystokinin (CCK) is a hormone that stimulates the digestion of fat and is released when we eat high-fat meals,” according to ZOE. “Scientists suspect that this hormone can contribute to post-meal sleepiness, explaining why we can feel sleepy even after a lower-carb, higher-fat meal.”

Depression

Overweight unhappy asian woman extra heavy body cellulite sitting on bed at home. Upset oversized lady worry diet weight loss suffering from extra weight. Obesity unhealthily concept.Shutterstock

Unhealthy fats can cause depression. “Fried foods are likely mood killers because they’re usually fried in unhealthy fats,” Dr. Uma Naidoo tells CNBC. “In recent years, the conversation around fat in diet has changed. Now nutritionists distinguish between ‘bad fats’ (i.e., margarine, hydrogenated oils), which are known to cause cardiovascular disease and other woes, and ‘good fats’ (i.e., avocados, olive oil) that can help benefit well-being.”

RELATED: 8 Fasting Methods to Lose Weight, According to a Doctor

High Cholesterol

Blood,Sample,Tube,With,Abnormal,High,Cholesterol,Test,ResultShutterstock

Unhealthy fats can cause high levels of “bad” LDL cholesterol. “A diet laden with trans fats increases the risk of heart disease, the leading killer of adults,” says the Mayo Clinic. “The more trans fats eaten, the greater the risk of heart and blood vessel disease.”

Poor Sleep

Tired woman lying in bed can't sleep late at night with insomnia. Asian girl with funny face sick or sad depressed sleeping at home.Shutterstock

Too much fat and protein can disrupt your sleep. “In one study, rats that ate a high-fat diet for eight weeks had more fragmented sleep at night and were excessively sleepy during the day,” says Johns Hopkins Medicine. “This may be because high-fat foods brought about weight gain and a decrease in sensitivity to the brain chemical orexin, which helps regulate the body’s sleep clock.”

RELATED: 16 Warning Signs You May be Eating Too Many Processed Foods

High Blood Pressure

Preparation for blood test with pretty young woman by female doctor medical uniform on the table in white bright room. Nurse pierces the patient's arm vein with needle blank tube.Shutterstock

Too much fat can cause high blood pressure. “Fats are very high in energy and any fats your body doesn’t use is stored as body fat,” says Blood Pressure UK. “It’s important not to eat too much fat because being overweight will raise your blood pressure and your risk of heart disease and stroke.”

Diabetes

Diabetes,Blood,Sugar,Level,Lancelet,GlucometerShutterstock

Too much fat can make it difficult to manage type 2 diabetes. “Fat is very high in calories with each gram of fat providing more than twice as many calories compared to protein and carbohydrate,” says Diabetes UK. “Eating too much fat can lead to you taking in more calories than your body needs which overtime causes weight gain which can affect your diabetes control and risk of heart disease.”

Nausea

Young woman sitting on the bed with hard stomach pain.Shutterstock

Eating too much fat can cause nausea. “Experiencing nausea or sudden shifts in appetite can often be a body's cry for help, signaling that your fat intake might have gone from nourishing to excessive,” says Dr. Eric Berg, DC.

RELATED: I'm Super Fit at 54 and Here Are 5 Things I Do to Be "Fitter, Stronger, and Healthier"

Gallbladder Issues

Woman with abdominal pain in the middle above the navel. She sits on the sofa at home.Shutterstock

Too much fat can cause gallbladder issues. “Gallstones are fairly common in Western countries because our diets have more processed and fatty foods,” says David Efron, MD, chief of acute care surgery at The Johns Hopkins Hospital. “Many of us are walking around with gallstones and don’t know it. But that alone isn’t an indication that you’ll have a gallbladder attack or need it removed. Gallstones usually aren’t a problem until they cause symptoms.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Headshot of mid age adult 50 years old blonde woman standing in bathroom after shower touching face, looking at reflection in mirror doing morning beauty routine.
Shutterstock
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.

Regardless of gender, genetics, or current health and wellness status, it's a given fact that our bodies change in our 50s. Even Superman got old. While you might not be able to stop the aging process—mother nature is in control, after all—you can certainly slow it down. The first step to getting in front of the inevitable changes is to learn about them. Body Network asked the top physicians and health and fitness experts in the country to explain all the ways our bodies change as we hit the pivotal age of 50—and how we can respond to the changes in the best way possible. Read on to find out more.


Your Metabolism Slows Down Even More

Healthiness and happiness go hand in hand. Shot of a happy older couple enjoying a healthy lunch together outdoors.Shutterstock

While your metabolism starts slowing down before 50, once you hit your 50s, you will notice it is significantly slower than your younger years. "This is simply the normal aging process," points out Matthew Mintz, MD, FACP.

💪🔥Body Booster: While regular exercise can delay this slowdown a bit, it is hard to compete with father time. "The most important thing about a slower metabolism is that it will take fewer calories to start gaining weight," explains Dr. Mintz. For example, if you had a 2,000-calorie diet during your 30s and 40s and kept your weight perfectly stable, that same exact 2,000-calorie diet may lead you to gain weight in your 50s and 60s. "This means you need to eat less to maintain your weight and restrict your calories even more if you wish to lose weight," he says.

You Might Have Digestive Issues As A Result Of Hormonal Changes

An elderly woman is sitting on the sofa at home, holding her stomach with her hands. Feels the pain of internal organs, indigestion, poisoning, menstrual pain.Shutterstock

Because the average age of menopause is just over 51, many of the changes for women are hormonal, points out Women's Hormone Balancing Fitness Expert Debra Atkinson, MS, CSCS, Founder & CEO, Flipping 50. "They'll experience changes in gut health that might show up as bloating, gas, or constipation because the same foods they've been eating can become foods they don't tolerate at the moment," she explains.

💪🔥Body Booster: Atkinson suggests trying an elimination diet to find out how you feel without the usual suspects like dairy, gluten, and wheat. "That might resolve some weight loss resistance issues, too. Once your gut heals either from eliminating certain foods for a while or adding some probiotics, you can try again and see how you do," she says.

Your Bone Loss Accelerates

Modern rehabilitation physiotherapyShutterstock

When women are going through menopause, their bone loss accelerates for three to five years, according to Atkinson. This can lead to injuries such as bone fractures—especially due to falls.

💪🔥Body Booster: Atkinson suggests strength training as the most effective way to slow bone loss. "Stay strong and work on your balance as you age, too," she says. "Estrogen was protecting bones before, and now, since it's lower or gone, you've got to get into the weight room. The good news is just twice a week, working major muscle groups will help!"

Your Muscle Loss Accelerates

Portrait of sport senior asian couple training and sitting relax practicing yoga, elderly health, fitness, exercise, wellness, workout, sport at home.retirement concept.Fitness and senior healthyShutterstock

Atkinson explains that muscle loss has been occurring since peak muscle mass at age 25—unless you've been strength training to compensate. However, those losses become more significant after 50 when the production of hormones—like human growth hormone and testosterone—is reduced. "Production of those hormones does slow with age, and you can't completely stop that," she says.

💪🔥Body Booster: While you can't change mother nature, you can alter your habits—"like making sleep a priority because that's when hormones are released by your body," Atkinson points out. Also, stop long endurance training and opt for short intervals and weight training instead—such as HIIT. "Work hard for a short time—in other words, hit it and quit it!"

You Experience Muscle Fiber Loss

A woman rubbing her upper arm at the fitness gymShutterstock

Atkinson explains that you lose some muscle fiber types faster than others. "Fast-twitch muscle fiber losses begin to be more apparent—in fact, you lose them two times as fast as slow-twitch fibers," she explains. "This fact should set off an inner alarm to anyone who wants to keep their independence into their 70s, 80s, and beyond," adds Adam Friedman, CSCS, SFG, CN. He explains that fast-twitch muscle fibers are responsible for helping you to quickly regain your balance if you trip or jump out of the way of a distracted passer-by. "When you lose this ability, you are more prone to falls and injuries that can alter your quality of life."

💪🔥Body Booster: "To be proactive in prevention, I recommend including weekly exercises that target your fast-twitch fibers," says Friedman. "That means using progressive overload resistance training or using lighter resistance with increasing speed." Atkinson agrees that stimulation is critical. "If you play racquet sports, pickleball, or you dance, you're getting great fast-twitch stimulation. Otherwise imagine you're jumping rope or playing hopscotch. You need a few minutes regularly to boost that fast-twitch fiber," she adds.

Your Body Stores More Fat

Fat,Man,Belly,Obese,Overweight,dad, bod, tummy, obeseShutterstock

As we age, our bodies store fat more readily and burn fat more reluctantly, especially when we are stressed or dehydrated. "The drop in estrogen amplifies the negative effects of stress and stops diverting fat into areas for reproduction," Atkinson explains. So, you end up losing that hourglass shape and gaining weight around the belly easier.

💪🔥Body Booster: First of all, be aware you don't have as much wiggle room as you used to for sweets and treats, Atkinson says. "And use protein and fiber to your advantage," she adds. "Together, they help kill cravings and keep you full longer so you can avoid temptation."

Related: I Lost 100 Pounds and This Is the Secret to Success

You Lose Flexibility

A man sitting on the bench and looking at the seaShutterstock

You don't see many people in their 50s doing the splits, and there is a reason. "After age 50, your body loses flexibility, which makes you more prone to muscle injuries," states Allen Conrad, BS, DC, CSCS of Montgomery County Chiropractic Center in North Wales, PA. "Muscles and tendons lose elasticity, and spinal discs degenerate as we age, which makes us more likely to get injured."

💪🔥Body Booster: Dr. Conrad urges the importance of incorporating forms of alternative healthcare into your routine, like chiropractic care, stretching, and massage therapy, as you hit your 50s. "This will help prevent injuries, and improve the recovery time when you do get injured," he maintains.

Your Skin Changes

Depressed senior woman at home feeling sad. Elderly woman looks sadly outside the window. Depressed lonely lady standing alone and looking through the window.Shutterstock

Just as our bodies age as we get older, so does our skin. "Skin becomes crepe, and the appearance of cellulite is more prevalent," Atkinson says. "That's a drop in collagen production thanks to a lack of estrogen."

💪🔥Body Booster: Atkinson suggests boosting collagen intake by drinking more bone broth and adding collagen powder to your smoothies or coffee. "Just don't confuse collagen protein with the rich amino acid protein that your muscle needs," she said. "You want them both."

You Are More Susceptible to Injuries

Man having a pain in his kneeShutterstock

During hormonal changes, women are more susceptible to injuries like plantar fasciitis, carpal tunnel syndrome, and tendinitis—though it's not precisely clear how—says Atkinson.

💪🔥Body Booster: To help prevent injury, Atkinson suggests doing more extended warm-ups and cooldowns. Also, vary your exercise and try to avoid repetitive movements. "Even at your desktop all day, take breaks frequently and stretch your forearms," she suggests. "When you're lifting weights, keep your joints in alignment and have a trainer observe you for small things you might be doing that could put torque on those susceptible joints."

Your Body Synthesizes Protein Less Effectively

Woman,Working,Laptop,Headache,Back,pain,sore,hurtShutterstock

Atkinson explains that your body synthesizes protein less effectively than it used to after you reach 50—so muscle losses can be accelerated in those who don't eat adequate protein in their diets. "That, too, is thanks to more years on the planet!" she says.

💪🔥Body Booster: Atkinson says that the best method to deal with this is being active. "Being active means you're better at protein synthesis than if you were sedentary," she explains. "So stay active and then follow strength training with a high protein meal about an hour or two afterward. Strength training improves muscle protein synthesis!"

Your Libido Declines

Pensive elderly mature senior man in eyeglasses looking in distance out of window, thinking of personal problems. Old woman wife consoling and hugging sad husband, copy spaceShutterstock

After experiencing menopause, most women report a decline in libido, explains Atkinson.

💪🔥Body Booster: To boost libido, women need more testosterone and growth hormone and less cortisol, Atkinson explains. "Putting an end to long endurance exercise and getting plenty of sleep will help," she explains. She suggests opting for strength training twice a week and short interval training sessions 1-2 times a week. Also, reduce the amount of alcohol and sugar you consume can also help in boosting libido.

Your Feet Will Change Shape

Woman walking barefoot at home, closeup. Floor heating conceptShutterstock

No, it's not your imagination. As you age, your feet are getting longer and wider. "They can grow half a size in a decade," explains New Jersey Podiatrist Velimir Petkov, DPM. "Our feet also flatten as we age because the tendons and ligaments in them lose their elasticity. Weight is also a contributing factor."

💪🔥Body Booster: Dr. Petkov suggests having your feet measured every few years to ensure that you are buying the right shoe size.

You Might Develop Foot Conditions

Young man on study of the tread in a podiatry cabinet.Shutterstock

Some people develop foot deformities such as hammertoes and bunions as they age, adds Dr. Petkov. "These are typically hereditary, but the types of shoes you choose to wear and your activity level play a part as well," he explains.

💪🔥Body Booster: Don't try to squeeze your feet in shoes that are too tight. "That will only worsen the problem," he says.

You Are More Prone To Arthritis

Closeup of male arms holding his painful wrist caused by prolonged work on the computer, laptop. Carpal tunnel syndrome, arthritis, neurological disease concept. Numbness of the handShutterstock

Unless you don't own a television, you are well aware that arthritis is a significant issue with people over 50—and not just in your hands. "Rheumatoid Arthritis typically appears in both feet while Osteoarthritis affects one foot," explains Dr. Petkov. "It is caused by inflammation of the cartilage and joints." Suffering from arthritis can lead to decreased activity levels and mobility.

💪🔥Body Booster: Dr. Petkov suggests investing in proper footwear and custom shoe inserts and doing your best to stay active. "Working out 2-3 times a week helps maintain good joint function," he says. Also, seek professional medical help to treat the symptoms.

You Are More Prone To Calcium Deficiency

Close-up of Female Broken Arm in Plaster Cast. Caucasian Injured Woman in White T-Shirt Sitting and Holding Wrist in Gypsum Bandage with Physical Pain in Fractured Bone. Health Care conceptShutterstock

Calcium deficiency is widespread in people over 50, Dr. Petkov points out. "It depletes the calcium in your bones, which weakens them." This can lead to osteoporosis, bone pain, and tenderness, as well as fractures that occur as a result of minor trauma.

💪🔥Body Booster: Make sure you are getting enough calcium. "It is recommended that you get at least 1,200 mg of calcium per day," Dr. Petkov says, pointing out that yogurt, milk, and cheese are excellent sources of calcium. Not a big fan of dairy products? He suggests a cup of unsweetened soy milk, which has 140 mg of calcium, or other calcium-rich foods such as raw kale, oranges, broccoli, edamame, sesame seeds, almonds, tofu, as well as baked and kidney beans.

Your Fat Will Redistribute

Asian fat women wear pink t shirt . She has overweight and she shows excess fat of the waist. She sit on her sofa and wants lose weight. concept of surgery and subcutaneous fat breakdown.Shutterstock

One thing that happens when your body stores more fat is that it will also redistribute it, totally changing the way your body looks. "When women are of childbearing age, their fat is distributed to their hips and thighs to support pregnancy, etc. When they age, and especially during menopause, that changes, and when the body produces less estrogen, the fat zeroes in on the belly - commonly known as menopause belly," explains fitness expert Denise Austin.

💪🔥Body Booster: Austin recommends a three-prong approach: eating clean and healthy, cardio to burn overall body fat, and targeted exercise to strengthen the core.

RELATED:5 Simple Ways to Debloat Your Body

You Might Develop Dry Mouth

Close up man mouth with dry lips and unhappy face, Closeup shot of bearded half men face with chin on his hand with sad face.Shutterstock

According to Mike Golpa, DDS, Director of G4 by Golpa, dry mouth is a common occurrence for those over the age of 50. "Chronic dry mouth comes with many popular medications for common senior issues like high blood pressure, Parkinson's, and arthritis, as well as being a symptom of diabetes, arthritis, and other ailments," he explains. "It isn't very often talked about by physicians or dentists alike." And, unfortunately, dry mouth can lead to more cavities and tooth decay ("less saliva means less natural washing of your teeth"), gum disease ("less saliva allows plaque to build up along and under the gum line"), and fungal infections (less saliva allows fungus to grow on your tongue, throat, and other areas).

💪🔥Body Booster: Dr. Golpa points out that there are many methods to alleviating dry mouth. These include using sugar-free gum and hard candies, as they stimulate saliva production, keeping hydrated by drinking lots of water, brushing and flossing regularly to remove plaque and stuck-on food that your saliva isn't washing off, and speaking with your physician. "If one or more of your meds is causing dry mouth about possible alternatives," he says.

You Might Become Lactose Intolerant

Woman drinking milkShutterstock

McKenzie Caldwell, MPH, RDN, a dietitian based in Charlotte, NC, focusing on women's reproductive health, diabetes, intuitive eating, and eating disorder recovery, points out that dramatic bone density drops during and after menopause because of natural drops in estrogen. However, lactose intolerance is relatively common in middle-aged women, making it difficult for many to drink milk, the most commonly thought of bone-building food.

💪🔥Body Booster: Caldwell suggests exploring lower-lactose dairy products—like kefir, greek yogurt, and hard cheese—or other sources of calcium like tofu, soy milk, and leafy greens. "These can help you maintain healthy bones as you age," she says.

Your Brain May Weaken

Frustrated unhappy middle aged mature man sitting on sofa, feeling depressed alone at home. Confused senior retired grandfather worrying about difficult life decision, copy space, old people solitude.Shutterstock

Along with your body, your brain weakens with age, according to Healthy Living Expert and author of Stay Young: 10 Proven Steps to Ultimate Health, Judy Gaman, MS, BSHS.

💪🔥Body Booster: "People over 50 need to exercise their brain. Think of the brain as a muscle. If you don't use it, it will shrink and become weak," says Gaman. "The simplest way to keep the brain healthy is to do new things, breaking the monotony of life, and instead step out of the comfort zone. They change things up and force the brain to be in active mode. All too often, we drive the same streets, eat the same meals, see the same people, and stick to our routine. While these routines may bring comfort and familiarity, they can also cause the brain to become dull. Stepping outside of routines will sharpen the mind and slow the aging process."

Pelvic Floor Disorder Is Likely

public toilet sign board with white woman and man figure and arrow on blue background or surface with noise effects. public toilet or wc sign board photo with selective focus and copy space on blueShutterstock

Certified personal trainer Courtney Virden points out that over half of women over 50 experience pelvic floor dysfunction—which can lead to a variety of other issues. "The most common symptoms are bladder issues, organ prolapse, vaginal dryness, and low libido," she explains.

💪🔥Body Booster: One of the leading causes for this is that the pelvic floor muscles are not trained. "They should be trained and worked out like the rest of our muscles, but are so often overlooked," Virden points out. "With age and lack of training, our muscles often have an altered length-tension relationship which leads to dysfunction and issues."

Your Hair And Nails Will Weaken

Hands of a woman playing with nails in stressShutterstock

Just as our skin loses its elasticity, we may also notice changes in our nails and hair. "Many people over 50 experience brittle nails and hair that break often and do not grow as quickly," explains Occupational Therapist & Consultant Brittany Ferri, MS, OTR/L, CCTP, Owner & Founder of Simplicity of Health.

💪🔥Body Booster: Amping up calcium intake can make a huge difference when it comes to hair and nails.

Your Eyesight May Also Weaken

Poor Eyesight. Senior Man Squinting Eyes Reading Message On Phone Wearing Eyeglasses Having Problems With Vision Sitting On Couch At Home. Ophtalmic Issue, Bad Sight In Older Age ConceptShutterstock

It's no secret that the older you get, the worse your eyesight is. "This causes most people over the age of 50 to have difficulty seeing in the dark and judging distance and depth," explains Ferri. This can impact someone's ability to drive, especially at night or early in the morning, as well as navigate their home environment safely.

💪🔥Body Booster: Stay on top of your eyesight and have your eyes checked frequently. If you have trouble with your night vision, you should probably stay off the road when it gets dark.

You'll Have More Dental Issues

Senior man having dental treatment at dentist's office.Shutterstock

Because tooth enamel erodes as you age, people over the age of 50 may have an increase in cavities, tooth pain, or dental issues that require increased care, points out Ferri.

💪🔥Body Booster: Stay on top of your dental care!

Your Short-Term Memory Changes

Unpleasant,Pain.,Sad,Unhappy,Man,Sitting,On,The,Sofa,depressedShutterstock

"One of the most notable cognitive changes that may occur is poor short-term memory, which can impact simple daily tasks and routines that have been in place for years," points out Ferri. Cognition also changes in the form of judgment, with some people experiencing slowed reaction times and poor body awareness.

💪🔥Body Booster: Keep your cognition fine-tuned with memory games, memory-boosting activities, and staying active in general.

Your Testosterone Levels May Decrease

Doctor talking to patient in officeShutterstock

Generally speaking, testosterone levels tend to decrease as men age, especially after 50, points out Stanton Honig, MD, director of Male Urology at Yale Medicine. "This may result in increased fat, decreased muscle mass, and more difficulty with maintaining muscle mass," he says. Besides, the prostate tends to grow in men over the age of 50, and in some patients, it may result in urinary symptoms such as getting up a lot at night, frequent urination, and urgency to run to the bathroom.

💪🔥Body Booster: Dr. Honing explains that a healthy lifestyle helps avoid low testosterone. "Eating better and exercising can improve matters for men diagnosed with the condition; many also have other health challenges, such as obesity or diabetes, which lifestyle changes can help," he says. Additionally, testosterone therapy can be prescribed for men with low testosterone caused by an androgen deficiency, but this is more for sexual interest than hardness. "If the doctor determines that there are psychological rather than health-related roots to his erectile issues, such as depression, stress or anxiety, antidepressants or anti-anxiety medications can be helpful," he adds. Or, if there are relationship problems, consider counseling. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Fact-Checked

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.

It might seem like a good idea to eat less and exercise more if you want to lose weight. However, one expert warns that it might not be such a great tactic for long-term fat loss – especially if you have a certain health condition. Emi Hosoda, MD (@doctor.emi) is a hormone expert, social media influencer, and weight loss warrior who lost 100 pounds herself.


She specializes in using science “to help you lose weight and age in reverse.” In a new TikTok she explains why eating less and exercising more isn’t always a good idea. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, also weighs in.

She Struggled to Lose Weight for Years by Eating Less and Exercising More

Emi_Hosoda_MD_doctor_emi2doctor.emi/TikTok

“As a doctor who lost a hundred pounds after years of struggling with eating hardly anything and pushing myself to exercise beyond my capacity, these are three reasons why eating less and exercising more will not work for you,” she says in the clip.

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

You Might Have Thyroid Disease

Endocrinologist examining throat of young woman in clinic. Women with thyroid gland test . Endocrinology, hormones and treatment. Inflammation of the sore throatShutterstock

“Number one, if you have undiagnosed thyroid disease like I did, I had autoimmune thyroid disease that was changing the way my thyroid worked,” she says. “But every time my labs were checked, it was never caught because why? It's never checked for.”

RDN Explains

At doctors appointment physician shows to patient shape of thyroid gland with focus on hand with organ. Scene explaining patient causes and localization of diseases of thyroid and endocrine systemShutterstock

“Your thyroid significantly impacts your metabolism which impacts calories burned and weight,” says Collingwood. “You need to ask your doctor to check the TSH level (thyroid stimulating hormone) with a blood test ideally every year or if you start to have symptoms (unintentional weight gain or loss, unusual fatigue, hair falling out, and more).”

You Might Have Leaky Gut

An elderly woman is sitting on the sofa at home, holding her stomach with her hands. Feels the pain of internal organs, indigestion, poisoning, menstrual pain.Shutterstock

“Number two, if you have intestinal permeability issues that are increasing your inflammation,” she says, noting that “leaky gut” is “real.” She adds that “there are studies about it, including those of the microbiome.”

RELATED: 7 Ways to Reduce Inflammation in Your Body

RDN Explains

gut,tummy,health,Woman,Holds,Intestines,In,Her,Palms.,Gastrointestinal,Tract.,Intestinal,TractShutterstock

“Yes, leaky gut can be common and can impact weight and intestinal functioning,” says Collingwood. “Symptoms can be loose stool, bloating, nausea, indigestion, abdominal pain, and more.” You can get gut tests like this one from Tiny Health and put in the code TARA for $20 off.

You Might Have Insulin Resistance

Young hungry woman in front of refrigerator craving chocolate pastries.Shutterstock/Stokkete

“Number three, if you have untreated insulin resistance that is increasing your cravings and dropping your blood sugar every time you try to restrict your calories,” Dr. Emi says.

RDN Explains

Woman diabetics control and checking glucose level with a remote sensor and mobile phone. Continuous online monitoring glucose levels without blood. Digital medical technology in diabetes treatmentShutterstock

“You can purchase a continuous glucose monitor to watch your glucose levels for a few weeks with a company like Nutrisense,” says Collingwood. You can also have your doctor test you.

RELATED: I Lost 30 Pounds in 2 Months With This Simple Trick

What to Do

Emi_Hosoda_MD_doctor_emi3doctor.emi/TikTok

“If you have these things going on, you need these looked into and you need them treated, and not all the treatments need to be medication. There's many, many natural and lifestyle ways to approach these things,” says Dr. Emi.

Collingwood agrees. “Of course check with your doctor for any blood testing for any of these tests, but a lot of testing you can purchase out of pocket now, but it is best to get a physician or registered dietitian to assist in interpreting the results and discussing lifestyle modification,” she says. “If thyroid is off the only solution is to get on prescription medication with a physician. For gut tests and glucose/insulin levels a registered dietitian can assist greatly in the right diet for those conditions.”

💪🔥Body Booster: If you have been doing everything right and still can’t lose weight, talk to your doctor. You might have an underlying health condition.

@doctor.emi

3 reasons eating less and exercising more wont work #doctoremi #weightloss #caloriesinvscaloriesout

 Brittany Ainsworth britts_getting_fit_
She Lost 115 Pounds on Ozempic After Experiencing These 8 Surprising Side Effects
Copyright britts_getting_fit_/Instagram
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 standing in your own way of losing weight on a GLP-1 weight loss drug? Brittany Ainsworth is a weight loss warrior who has dropped 116 pounds on a weight loss drug. In a new social media post, she reveals a few mistakes people make while on them, which prevent them from losing weight. “7 surefire ways to derail your Ozempic/Mounjaro, GLP-1 journey. Speaking from experience as someone down 116 pounds on one so far.”

Overeating

If you are eating the same amount of food while on a weight loss drug, it will prevent you from dropping pounds. “Relying solely on Ozempic while continuing to overeat with the assumption that the medication will handle everything can seriously stall your progress,” she says.

Skipping Meals

Alternately, if you miss meals, it will have repercussions. “Skipping meals or drastically undereating may seem like a shortcut to faster weight loss, but it can actually slow your metabolism and leave you feeling fatigued and unmotivated,” she says.

Not Exercising

Failing to exercise is another common mistake. “Avoiding regular physical activity limits the overall effectiveness of Ozempic, as exercise plays a crucial role in weight management and metabolic health,” she writes.

Not Following Directions

Make sure to follow directions. “Disregarding our healthcare provider’s instructions—such as skipping doses, missing follow-ups, or adjusting the medication on your own—can lead to poor results and unwanted side effects,” she adds.

Not Eating the Right Food

Not eating healthy food can also derail your progress. “Consuming too many processed or high-sugar foods can overwhelm your body’s ability to regulate blood sugar and diminish the appetite-control benefits of Ozempic,” she says.

Drinking Alcohol

You might want to put down the botte. “Drinking alcohol excessively not only affects blood sugar balance but can also lead to impulsive eating and poor dietary decisions,” she says.

Not Being Patient

The last way to derail your weight loss experience? “Expecting instant results from Ozempic can set you up for disappointment, making it more tempting to quit before the medication has had time to work effectively,” she says. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Dr. Becky Gillaspy
7 Tips for Losing Weight After Age 50
Copyright Dr. Becky Gillaspy/YouTube
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.

In recent years, Ozempic has become one of the most talked-about weight loss solutions on the market. While effective, it comes with a hefty price tag and potential side effects that many find uncomfortable. But what if you could trigger similar weight-loss benefits naturally through your diet? Dr. Becky Gillaspy, with over 24 years of experience teaching college courses from Anatomy to Nutrition and certified as a health and wellness coach, offers a compelling alternative. Read on to discover how specific foods can naturally boost the same hormone that Ozempic mimics—without the injections or side effects.

Understanding How Ozempic Works

Ozempic works by mimicking a naturally occurring hormone in your body called GLP-1 (glucagon-like peptide-1), Dr. Becky explains in her post. "GLP-1 is a hormone naturally produced in your small intestine in response to food intake," she notes. This important hormone helps bring down your blood sugar after meals and increases feelings of fullness. By acting as what scientists call an "agonist," Ozempic essentially tricks your body into thinking there's more GLP-1 present than there actually is.


RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

Your Body Already Makes This Weight-Loss Hormone

Eating and drinking image of a young woman eating mixed nuts​Metabolic ImprovementsShutterstock

The good news is that your body naturally produces GLP-1 after you eat, according to Dr. Becky. "Its responsibility is to help bring your blood sugar level back down after the meal and ensure you feel full," she explains. This means you can strategically choose foods that enhance your body's natural GLP-1 production. The hormone offers three key benefits: it triggers a robust insulin response, slows digestion, and increases fullness—all contributing to better blood sugar control and weight management.

Start Your Day With Yogurt

Healthy Greek yogurt bowl with fresh berry​Breakfast Bowls: Berry Yogurt Power BowlShutterstock

Beginning your day with yogurt can naturally boost your GLP-1 levels, Dr. Becky advises. "The prebiotics and probiotics in fermented foods like yogurt can enhance gut health by influencing the gut microbiota, which plays a role in GLP-1 secretion," she says. As a fermented food containing both protein and calcium, yogurt offers a powerful combination for stimulating this important hormone. The protein triggers GLP-1 release as your body metabolizes amino acids, while calcium enhances this process for an even stronger effect.

Choose Your Yogurt Wisely

Greek,Yogurt,I,Bowl,Spoons,food,dairy,dietEating Too Little at a Time​Shutterstock

When selecting yogurt at the grocery store, Dr. Becky recommends avoiding low-fat varieties with added sugar. "Added sugar spikes your blood sugar," she cautions. Instead, opt for unsweetened Greek yogurt (higher in protein) or regular yogurt (higher in calcium). Either way, you're getting the benefits of fermentation plus that powerful protein-calcium combination. For flavor without the sugar spike, add berries to your yogurt for natural sweetness and additional health benefits.


RELATED: 5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

Boost Your Breakfast With Berries

Fresh Berries at the Farmers Market​BerriesShutterstock

Adding berries to your morning yogurt doesn't just make it taste better—it actually enhances its GLP-1-boosting effects. "By stirring in some sweetness in the berries, you boost the meal's polyphenol content, giving yourself a third GLP-1 advantage," explains Dr. Becky. Polyphenols are beneficial compounds that give colorful plants their vibrant hues, and they positively influence gut microbiota, supporting GLP-1 production. This is why eating a "rainbow" of foods each day can be so beneficial for your health and weight management goals.

Don't Forget Your Daily Coffee or Tea

Woman drinking coffee in the sun, outdoor in sunlight light, enjoying her morning coffee.​CoffeeShutterstock

Good news for coffee and tea lovers—these beverages contain polyphenols that can help boost GLP-1 production. "Polyphenols are also found in coffee and green tea, so feel free to enjoy a cup or two with your yogurt," Dr. Becky suggests. This means your morning ritual might already be supporting your natural weight management efforts. The polyphenols in these beverages work similarly to those in colorful fruits and vegetables, positively affecting your gut microbiome and enhancing GLP-1 secretion.

Make a Daily Salad Your Secret Weapon

Woman, diet and person eating salad in her home kitchen and is happy for a meal with nutrition or healthy lunch. Smile, food and young female vegan in her apartment or house and eat vegetablesChoosing Salad Over Steak​Shutterstock

A daily salad is one of the most powerful tools in your natural GLP-1-boosting arsenal, according to Dr. Becky. "Non-starchy vegetables like leafy greens, cucumbers, onions, peppers, and tomatoes are going to build on your polyphenol intake for the day and also provide fiber," she explains. This fiber not only slows digestion but also feeds beneficial gut bacteria, which produce short-chain fatty acids that stimulate GLP-1 release. Plus, the volume of vegetables physically stretches your stomach, activating receptors that signal fullness to your brain.

Top Your Salad Strategically

Healthy Salad - spinach baby leaves and boiled eggs cut in a half on wooden table.Shutterstock

The toppings you choose for your salad can significantly enhance its GLP-1-boosting power. "Load up your salad with protein and healthy fats such as meat, salmon, cheese, hard-boiled eggs, avocados, nuts, seeds, and an olive oil-based dressing," recommends Dr. Becky. While she's already discussed the benefits of protein for GLP-1 production, healthy fats provide additional advantages. These fats stimulate the secretion of cholecystokinin, a hormone that slows stomach emptying and enhances digestion, keeping you fuller longer.

Design Your Dinner for Sustained Fullness

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.​Fundamental 3: Prioritize Whole FoodsShutterstock

To maintain elevated GLP-1 levels throughout the evening, Dr. Becky suggests structuring your dinner around non-starchy vegetables and protein. "Serve a healthy portion of non-starchy vegetables alongside a protein-rich entree like meat, chicken, or fish," she advises. This combination creates a meal that digests slowly, producing a steady blood sugar response that helps you avoid evening snacking. Including healthy cooking fats like butter, avocado oil, or high-quality olive oil adds to the meal's satisfaction factor.

Why Timing Matters for GLP-1 Production

Smart watch on the woman's hand​It's Now Part Of My LifeShutterstock

The timing of your meals can impact your natural GLP-1 production and weight loss results. "Eating too close to bedtime elevates blood sugar and insulin overnight, blocking fat loss," warns Dr. Becky. This means that allowing several hours between your dinner and bedtime can enhance your body's natural fat-burning potential. A well-timed, GLP-1-promoting dinner helps you move comfortably through the evening without the urge to snack, supporting your weight management goals even while you sleep.

The Mediterranean Keto Connection

Food products representing the Mediterranean diet which may improve overall health status​Natural Booster #7: Mediterranean DietShutterstock

Many of the GLP-1-boosting foods highlighted by Dr. Becky come from the Mediterranean Keto approach. "The foods I highlighted in this video are from my Mediterranean Keto Cookbook," she mentions. This eating style emphasizes fermented foods, protein paired with calcium, polyphenol-rich plants, fiber, and healthy fats—all key nutrients for enhancing your body's natural GLP-1 production. By following this approach, you can experience improved hunger satisfaction while potentially achieving similar benefits to GLP-1 medications without the cost or side effects.


RELATED:20 Possible Ozempic Side Effects

Simple Daily Habits for Natural Weight Control

Young,Woman,Eating,Salad,Organic,Vegetables,happy,eating,food​Track MacrosShutterstock

Dr. Becky recommends incorporating her "0123 strategy" into your daily routine for enhanced weight management. This approach outlines four daily habits that support weight loss naturally, including the daily salad she discussed for GLP-1 production. By focusing on these simple, sustainable practices rather than restrictive dieting, you can create an eating pattern that naturally enhances your body's GLP-1 production. These habits work with your body's natural systems rather than fighting against them, making weight management more comfortable and sustainable. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Carolin Tyler RNY carolin_rny
Copyright carolin_rny/Instagram
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.

Weight loss journeys rarely follow a straight path. Carolyn (@carolyrny) knows this firsthand, having lost an impressive 225 pounds through a combination of gastric bypass surgery and GLP-1 medication. At 28 years old and standing 5'7", she's transformed from 401.6 pounds to 125 pounds today. "I totally, totally altered my whole life when I had gastric bypass surgery," Carolyn shares. Through her YouTube channel, she documents her health journey to help others facing similar challenges. Discover the unfiltered reality of GLP-1 medications that most doctors won't tell you about.

Your First Steps With GLP-1 Medications

"I started Monjaro back in September of 2022. I had heard about it that summer," Carolyn explains in her post. Her timing proved fortunate: "I was very lucky and downloaded the savings coupon in August of 2022, when the terms and conditions were still allowing people to get the medication when it wasn't covered by insurance at only $25 a month."

Like most patients, she began at the lowest dose. "I started at the lowest dose, 2.5 milligrams, and I was on that dose for just one month. That's the loading dose. It's kind of a way for your body to get adjusted to the medication." For medical supervision, Carolyn chose a virtual option: "I use the Weight Watchers Clinic. I have used them from the start with my GLP-1 medication journey."

Finding Your Ideal Dosage

"I moved up to the five milligram dose. And I was at five milligrams, I wanna say for three or four months," Carolyn shares. Her experience at this level was positive: "I had really, really great results with five milligram. And had it not been for the medication shortages at the time, I think I would have stayed and should have stayed at the five milligram, just because I was losing."

She emphasizes an important principle: "If you're still losing at a good rate, you really shouldn't need to go up in dose." Unfortunately, circumstances forced changes: "Because of the shortages and the mess that that was, I had to move up to the 7.5 dose because that was what was available."

Navigating Medication Shortages and Insurance Hurdles

"The savings card ran out in June of 2023, but I had started sort of stockpiling, and I was only taking the medication every two weeks," Carolyn reveals. The timeline became complicated: "In September of 2023, somehow my insurance covered Monjaro without a prior authorization. And I was able to get a three-month supply."

This didn't last: "The beginning of this year in 2024, I started, you know, I needed a prior authorization for Monjaro. And I ran out of the medication at the end of December." Persistence eventually paid off: "I put in prior authorizations for Monjaro, Saxenda, Trulicity, Ozempic, Wigovi, and they were all denied. I finally was able to get Ozempic."

Later came better news: "ZepBound, which is the same medication as Monjaro, it's just FDA approved for weight loss... I have a prior authorization approval for ZepBound until January of next year, which is great."

Managing Potential Side Effects

"Initially starting out the medication, I experienced headaches and insomnia. Mainly insomnia with the five milligram dose," Carolyn reveals. The sleep disturbances were striking: "I would wake up at like three or four in the morning and feel wide awake. Wide awake. It was the craziest thing." Fortunately, this wasn't permanent: "But I think as I got used to being on the medication, that subsided and I don't experience insomnia anymore."

Other side effects varied by dosage: "I experienced the most amount of nausea on the 7.5 milligram dose. That for some reason, that dosage, I don't know. I just experienced nausea on it to the point where I asked my doctor for Zofran." Looking back, she considers herself fortunate: "I've been very, very lucky with side effects. And I know that's not the case for everyone."

Comparing Different GLP-1 Medications

When it comes to different GLP-1 options, Carolyn has clear preferences. "A lot of people ask me what I thought was more effective or what I liked better, Manjaro or Ozempic. And I preferred Manjaro," she states. She backs this with her understanding of research: "I think the studies show that terzapotide is much more an effective GLP-1 agonist. And I definitely experienced that."

Her experience switching medications wasn't ideal: "When I was on Ozempic for a few months earlier this year, my weight slowly, slowly started to creep up, which was very difficult. And it just felt like I was more inflamed and it felt like I was back in that place of struggling to keep my weight off." The difference was noticeable when she returned to her preferred medication: "Now back on terzapotide, I feel much better and I'm very happy about it to be on ZepBound for the next however long."

Tracking Your Results Realistically

"I started my GLP-1 journey at 230 pounds even. And today I'm sitting at 180. So I've lost a total of 50 pounds," Carolyn shares. She's experienced some fluctuation: "My lowest I've gotten down to is 175. I was 175 back in November of last year when I was taking the 12.5 milligram of Monjaro." Her upcoming wedding influenced recent choices: "I didn't wanna lose more because of my wedding dress."

She reflects on her current state: "I'm very happy here at 180. I think I look really good. I feel really good at this weight." Like many, she considers future goals: "I've always had in my head the number 170 to get down to, and I don't know, 170, 160, I don't know. I'm kind of in that like, do I attempt, do I try, or do I just kind of be happy where I am and focus on getting plastic surgery next year, hopefully."

Combining GLP-1 With Proper Nutrition

"I like to have a protein shake in the morning just to get in a good amount of protein before I start my day," Carolyn explains. She sees clear benefits from this approach: "It's really helped me on my GLP-1 journey because you really wanna focus on protein to build muscle. It helps so, so much, not only with maintaining your muscle mass, but also I've noticed it helps just make sure that I'm full a lot longer."

The strategic focus on protein serves multiple purposes: "By prioritizing protein, I'm less tempted to like grab, you know, sweet treats or things like that that don't always serve me best when I'm trying to lose weight." She emphasizes this nutrient above others: "My GLP-1 journey has been over the past almost two years, and I have really made sure to focus on protein. It's really the most important macronutrient when you're on a GLP-1 journey or a weight loss journey."

Building a Sustainable Exercise Routine

Even with medication, lifestyle changes remain crucial. "I still diet and exercise. I still am very mindful of my diet and I work out. And those things are very important to me," Carolyn emphasizes. She connects this to her broader transformation: "I totally, totally altered my whole life when I had gastric bypass surgery."

The medication doesn't replace these foundational habits: "Those things work hand in hand. It's not, you take this medication and the weight magically falls off, quite the, you have to put in the work. It's the same with bariatric surgery. It's only a tool. And the only way to work, to get it to work, is if you put in the work."

Planning for Pregnancy While on GLP-1

Family planning affects medication decisions. "We're getting married, and we are hoping to start having kids in about two or three years," Carolyn shares. This timeline shapes her GLP-1 strategy: "So over the next two or three years, I'm probably going to work my way down in dosage and figure out a good spot there, and then eventually come off of it completely to get pregnant. You can't be on it when you're pregnant."

She's practical about the future: "I am not opposed to getting back on it after having kids. If I need to, if I feel like I need to get back on it after kids, I will." This approach aligns with her understanding of obesity treatment: "I went into this knowing this was a long-term solution, that it was a long-term medication for maintenance, and I'm perfectly okay with that."

Treating Obesity as a Chronic Condition

"My obesity is a chronic illness, and these medications are revolutionary," Carolyn affirms. "They are truly, have changed the game when it comes to treating obesity." She compares this to other health conditions she manages: "I have other chronic illnesses. I have psoriasis that I take an injection for four times a year. I have hypothyroidism that I take medication for every single day."

This perspective shapes her approach to long-term treatment: "I went into this knowing this was a long-term solution, that it was a long-term medication for maintenance, and I'm perfectly okay with that. That doesn't bother me."

She sees GLP-1 medications as valuable additions to surgical options: "Bariatric surgery is still the number one treatment that we have with studies and stuff. You're going to lose the most amount of weight and keep it off with that. But these medications are such great adjunct treatments for people like me who never got down to the weight they wanted to, or who struggled to just stay where they are."

Creating Your Long-Term Maintenance Plan

Long-term planning is essential for sustained success. When asked about staying on medication, Carolyn explains: "Do I plan to stay on it long-term? Like, what are the long-term effects? Do you gain weight back? Statistically, you do gain some weight back if you go off of it, cold turkey, I think, but you're supposed to wean down and wean off of it."

She's already considering her future approach: "My plan, so we're getting married, and we are hoping to start having kids in about two or three years. So over the next two or three years, I'm probably going to work my way down in dosage and figure out a good spot there." She remains flexible about post-pregnancy treatment: "I am not opposed to getting back on it after having kids. If I need to, if I feel like I need to get back on it after kids, I will."

Addressing Access and Stigma Barriers

Broader issues affect many GLP-1 users. "The biggest issue we have is accessibility. Insurance coverage, which I have struggled with, and just being able to get them. There are so many shortages right now," Carolyn points out. She envisions positive change: "I hope that over time, in the next five years, I really hope we see a huge shift in how not only the accessibility, but also the stigma towards people who struggle with obesity and who live in larger bodies and who want help and who want to lose weight or want to be healthier."

This includes changing perceptions: "That that stigma changes from, well, they're just lazy and fat to, no, they have an illness, they have a disease that's preventing them from being compliant with the diet and exercise." Her enthusiasm for these medications is evident: "I'm a huge, huge advocate for these medications."

The Reality Check: GLP-1 Is a Tool, Not Magic

"It's not, you take this medication and the weight magically falls off, quite the, you have to put in the work," Carolyn emphasizes. She draws a parallel to bariatric surgery: "It's the same with bariatric surgery. It's only a tool. And the only way to work, to get it to work, is if you put in the work." Beyond physical changes, she values the mental benefits: "It has helped so much with the food noise to the point where I don't feel like I'm obsessing about food or feeling consumed by thoughts of it. It feels very manageable to live my life on a day-to-day basis."

For Carolyn, this psychological relief outweighs even the weight loss: "Honestly, if I never lost another pound, or if I never lost a pound to begin with, I would stay on this medication." Her perspective is both realistic and hopeful: "These medications are revolutionary. They are truly, have changed the game when it comes to treating obesity." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.