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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.

        52-Year-Old Feels 32 and Their 2-Minute $5 Lunch Keeps Him in Best Shape Ever
    The $5 lunch that keeps this coach in peak condition
By Christopher RobackApr 11, 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.

        Copyright theryanlee/YouTube/Shutterstock
    
By Christopher RobackApr 11, 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.
Nutrition & Diet
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We all struggle to find healthy, affordable meals that fit into our busy schedules. For Ryan Lee, lifestyle entrepreneur, coach, and father of four, the solution came in the form of a simple daily lunch ritual. At 52, Ryan maintains the energy and vitality of someone decades younger—and attributes much of his wellness to his consistent nutrition habits. Read on to discover the exact meal that Ryan eats almost every day to stay in the best shape of his life.

                Your Veggie Base
            
        "I like a rice vegetable, either a rice broccoli, a rice cauliflower, or a combination of both," Ryan explains in his post. These vegetables serve as the nutritious foundation of his daily lunch. While fresh is ideal when possible, Ryan acknowledges that not everyone has unlimited time for meal prep. His practical approach allows for both optimal nutrition and real-world time constraints.
RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

                Time-Saving Prep Strategies
            
        ​5. Frozen VegetablesShutterstockFrozen pre-riced vegetables are Ryan's go-to shortcut for busy weeks. "I buy frozen pre-riced vegetables. It's like three, four dollars for a package. I get two full servings," he shares. This practical approach saves significant time without sacrificing nutritional quality. Ryan demonstrates that healthy eating doesn't require spending hours in the kitchen.

                Weekly Meal Prep Made Simple
            
        Shutterstock"Every Monday, I'll prep three full bags," Ryan notes about his efficient system. By spending just 15 minutes at the beginning of the week, he prepares enough veggie base for multiple meals. This simple habit eliminates daily decision-making and dramatically reduces prep time. Ryan's approach proves that even the busiest people can maintain healthy eating patterns with minimal time investment.

                The Controversial Protein Choice
            
        ​7. SardinesShutterstockWhile you can pair the vegetable base with any lean protein, Ryan has an unconventional favorite. "My favorite is something that's controversial. Sardines. I love sardines," he admits. This protein choice might surprise some, but Ryan stands by it for both nutritional and personal reasons. His enthusiasm for this often-overlooked food source challenges conventional thinking about protein options.
RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

                Health Benefits Beyond Protein
            
        ​What To Do InsteadShutterstock"It's high in protein. The omega threes... I have an autoimmune called psoriatic arthritis. This is like my medicine," Ryan explains about his sardine habit. Beyond just muscle maintenance, this protein source provides significant anti-inflammatory benefits. Ryan views food as not just fuel but as a powerful tool for managing health conditions naturally.

                Addressing Common Concerns
            
        ShutterstockRyan understands the hesitation some feel about sardines. "People get grossed out with sardines. They think, oh my God, it's going to have head and bones," he acknowledges. But he opts for fillets without bones, heads, or skin for a more approachable experience. Ryan recommends specific brands like King Oscar that offer high-quality, less intimidating options for newcomers.

                The Perfect Combination
            
        ​Fatty Fish (Salmon, Mackerel, Sardines)Shutterstock"I take my sardines and all of that olive oil that becomes like your dressing," Ryan explains about his simple assembly technique. The olive oil from the sardines serves as a flavorful dressing that requires no additional ingredients. This minimalist approach eliminates the need for complex recipes while maximizing both nutrition and taste.
RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

                Cost-Effective Nutrition
            
        ​7. Canned FishShutterstock"A can is about two, three dollars. A serving is about a dollar, two dollars for the vegetables. So you got like a five dollar meal," Ryan calculates. This affordable lunch option competes favorably with even the cheapest fast food alternatives while offering superior nutritional benefits. Ryan demonstrates that healthy eating can also be budget-friendly.

                Portability and Practicality
            
        ​7. Request Half Portions or Take Half to GoShutterstockRyan's lunch solution works anywhere. "You could take it anywhere. If you go out for lunch, heat up your vegetables ahead of time, put them in a container, bring the can of sardines," he advises. The meal requires minimal preparation and travels well for those with busy, on-the-go lifestyles. Ryan shows that healthy eating doesn't need to be confined to your home kitchen.

                Office Etiquette Considerations
            
        ​Walking – Especially Brisk Walking –Is Always HelpfulShutterstock"If you work in an office environment, they probably won't love you having the sardines there," Ryan warns with honesty. This practical consideration highlights his real-world approach to healthy eating. Ryan suggests eating outside if necessary, showing his commitment to nutritional principles even when they might be socially challenging.

                Nutritional Breakdown
            
        Shutterstock
"The sardines are about 200 calories, about 20 grams of protein, another 60 calories for the vegetables," Ryan details. The entire meal comes in at approximately 250 calories while providing substantial nutrition and satiety. Ryan takes the guesswork out of nutritional planning by sharing the specific caloric and macronutrient content of his daily lunch.
RELATED:She Walked in a Weighted Vest For 30 Days & Built Strength Without Going to the Gym

                A Simplified Approach to Eating
            
        Shutterstock"I keep my diet really, really simple. Meat, eggs, fish, fruit, veggies. That's it," Ryan states about his overall philosophy. His straightforward approach eliminates complex meal planning while focusing on whole foods. Ryan demonstrates that effective nutrition doesn't require complicated rules or extensive food lists.

                The Satisfaction Factor
            
        ​Prepare Strategies for PlateausShutterstock"Because there's so many vegetables and you've got that protein, it really fills you up," Ryan explains about the meal's surprising satiety. Despite being relatively low in calories, the nutritional density provides lasting fullness. Ryan shows that portion control happens naturally when meals contain the right balance of nutrients. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
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Nutrition & Diet
        52-Year-Old Feels 32 and Their 2-Minute $5 Lunch Keeps Him in Best Shape Ever
    

        Copyright theryanlee/YouTube/Shutterstock
    
By Christopher RobackApr 11, 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.
We all struggle to find healthy, affordable meals that fit into our busy schedules. For Ryan Lee, lifestyle entrepreneur, coach, and father of four, the solution came in the form of a simple daily lunch ritual. At 52, Ryan maintains the energy and vitality of someone decades younger—and attributes much of his wellness to his consistent nutrition habits. Read on to discover the exact meal that Ryan eats almost every day to stay in the best shape of his life.

            
                Your Veggie Base
            
            
        "I like a rice vegetable, either a rice broccoli, a rice cauliflower, or a combination of both," Ryan explains in his post. These vegetables serve as the nutritious foundation of his daily lunch. While fresh is ideal when possible, Ryan acknowledges that not everyone has unlimited time for meal prep. His practical approach allows for both optimal nutrition and real-world time constraints.
RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

            
                Time-Saving Prep Strategies
            
            
        ​5. Frozen VegetablesShutterstockFrozen pre-riced vegetables are Ryan's go-to shortcut for busy weeks. "I buy frozen pre-riced vegetables. It's like three, four dollars for a package. I get two full servings," he shares. This practical approach saves significant time without sacrificing nutritional quality. Ryan demonstrates that healthy eating doesn't require spending hours in the kitchen.

            
                Weekly Meal Prep Made Simple
            
            
        Shutterstock"Every Monday, I'll prep three full bags," Ryan notes about his efficient system. By spending just 15 minutes at the beginning of the week, he prepares enough veggie base for multiple meals. This simple habit eliminates daily decision-making and dramatically reduces prep time. Ryan's approach proves that even the busiest people can maintain healthy eating patterns with minimal time investment.

            
                The Controversial Protein Choice
            
            
        ​7. SardinesShutterstockWhile you can pair the vegetable base with any lean protein, Ryan has an unconventional favorite. "My favorite is something that's controversial. Sardines. I love sardines," he admits. This protein choice might surprise some, but Ryan stands by it for both nutritional and personal reasons. His enthusiasm for this often-overlooked food source challenges conventional thinking about protein options.
RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

            
                Health Benefits Beyond Protein
            
            
        ​What To Do InsteadShutterstock"It's high in protein. The omega threes... I have an autoimmune called psoriatic arthritis. This is like my medicine," Ryan explains about his sardine habit. Beyond just muscle maintenance, this protein source provides significant anti-inflammatory benefits. Ryan views food as not just fuel but as a powerful tool for managing health conditions naturally.

            
                Addressing Common Concerns
            
            
        ShutterstockRyan understands the hesitation some feel about sardines. "People get grossed out with sardines. They think, oh my God, it's going to have head and bones," he acknowledges. But he opts for fillets without bones, heads, or skin for a more approachable experience. Ryan recommends specific brands like King Oscar that offer high-quality, less intimidating options for newcomers.

            
                The Perfect Combination
            
            
        ​Fatty Fish (Salmon, Mackerel, Sardines)Shutterstock"I take my sardines and all of that olive oil that becomes like your dressing," Ryan explains about his simple assembly technique. The olive oil from the sardines serves as a flavorful dressing that requires no additional ingredients. This minimalist approach eliminates the need for complex recipes while maximizing both nutrition and taste.
RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

            
                Cost-Effective Nutrition
            
            
        ​7. Canned FishShutterstock"A can is about two, three dollars. A serving is about a dollar, two dollars for the vegetables. So you got like a five dollar meal," Ryan calculates. This affordable lunch option competes favorably with even the cheapest fast food alternatives while offering superior nutritional benefits. Ryan demonstrates that healthy eating can also be budget-friendly.

            
                Portability and Practicality
            
            
        ​7. Request Half Portions or Take Half to GoShutterstockRyan's lunch solution works anywhere. "You could take it anywhere. If you go out for lunch, heat up your vegetables ahead of time, put them in a container, bring the can of sardines," he advises. The meal requires minimal preparation and travels well for those with busy, on-the-go lifestyles. Ryan shows that healthy eating doesn't need to be confined to your home kitchen.

            
                Office Etiquette Considerations
            
            
        ​Walking – Especially Brisk Walking –Is Always HelpfulShutterstock"If you work in an office environment, they probably won't love you having the sardines there," Ryan warns with honesty. This practical consideration highlights his real-world approach to healthy eating. Ryan suggests eating outside if necessary, showing his commitment to nutritional principles even when they might be socially challenging.

            
                Nutritional Breakdown
            
            
        Shutterstock
"The sardines are about 200 calories, about 20 grams of protein, another 60 calories for the vegetables," Ryan details. The entire meal comes in at approximately 250 calories while providing substantial nutrition and satiety. Ryan takes the guesswork out of nutritional planning by sharing the specific caloric and macronutrient content of his daily lunch.
RELATED:She Walked in a Weighted Vest For 30 Days & Built Strength Without Going to the Gym

            
                A Simplified Approach to Eating
            
            
        Shutterstock"I keep my diet really, really simple. Meat, eggs, fish, fruit, veggies. That's it," Ryan states about his overall philosophy. His straightforward approach eliminates complex meal planning while focusing on whole foods. Ryan demonstrates that effective nutrition doesn't require complicated rules or extensive food lists.

            
                The Satisfaction Factor
            
            
        ​Prepare Strategies for PlateausShutterstock"Because there's so many vegetables and you've got that protein, it really fills you up," Ryan explains about the meal's surprising satiety. Despite being relatively low in calories, the nutritional density provides lasting fullness. Ryan shows that portion control happens naturally when meals contain the right balance of nutrients. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

        
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        I Got in the Best Shape of My Life at 50 With Just 5 Simple Habits
    
Copyright Heather Anderson/YouTube
By Ferozan MastSep 01, 2024
Ferozan Mast
Writer
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   FACT CHECKED BY
   Christopher Roback
✓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.
Fashion influencer Heather Anderson is in her 50s and thriving. The YouTuber is living her best life, and it looks incredible, not just for someone who is 50 but for anyone of any age. So how does she do it? “These five tips have definitely helped me tremendously stay fit,” she says. “But not only that, ladies, they've also helped me just feel mentally like the best version of myself. Now make sure you listen to tip number five because, in my mind, that is one of the most important tips that really has a lot to do with the size I am and how I stay so toned and fit.” Here’s what Anderson recommends.
#1: Attainable ExerciseAnderson highly recommends finding a workout routine that you can stick to long-term. “Tip number one that has really helped me is making sure that my exercise routine is attainable and actually easy to do because that is something I was struggling with is going to the gym in the mornings, actually leaving the house, and having time in my day,” she says. “I own my own business. I got a new puppy. I recently got divorced a year and a half ago, so I've had a lot on my plate, and I've been feeling really stressed out. So, I wanted an exercise routine that was attainable and easy so that I would actually do it. I don't know if you're struggling with that as well.”
RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life
#2: Minimal Alcohol IntakeShutterstock
Anderson is very mindful of her alcohol intake, saying she notices her stomach is flatter by keeping drinking to a minimum. “What I've noticed as I've gotten older, especially if I drink red wine, but honestly, anything—even just having one drink, I will not sleep that well,” she says. “I will fall asleep quickly, but then I wake up at two or 3 a.m., and I'm up for two hours. And then the next day, I'm irritable, I'm groggy, and I don't want to eat as clean as I would if I hadn't drunk alcohol. What I really want to eat after I drink alcohol is pizza, hamburgers, and french fries, and that is not something that I want to eat because that is not going to help me maintain and look as fit as possible. Maybe once a week, I will have one to two drinks, but really that's it because any more than that, I just don't feel like the best version of myself, and I won't want to work out, and I won't want to eat healthy.”
#3: Intermittent Fasting
See on Instagram
Anderson swears by intermittent fasting to keep herself slim and trim. “Intermittent fasting helps you sleep better,” she says. “It boosts your immune system, it helps your metabolism and even helps your brain think better, believe it or not. And it has definitely helped me maintain a healthy weight. I only eat between the hours of 11 a.m. and 6 p.m. I try to have my last meal by 5:30 p.m. Now, if I'm going out at night, of course, I make exceptions. I'll probably go out to dinner maybe one to two nights a week, and on those nights, I will just eat later. But then what I do to sort of maintain the intermittent fasting is instead of waking up the next day and eating at 11, I will wait until 12.30 or one to have my first meal.”
#4: Hot YogaShutterstock
Anderson loves the physical and mental benefits of Bikram yoga sessions. “I'm honestly addicted to it because it makes me feel so good,” she says. “It keeps me toned. I think it also helps me maintain my weight because it's 105 degrees for 90 minutes, and you literally sweat like crazy. Honestly, you look like you just stepped out of the shower when you're done with this yoga class. That is how much you sweat, but it's detoxifying. It rejuvenates every single cell of your body… It is healing; I feel like a million bucks when I walk out of there. It not only helps me stay toned and fit, but it also helps me mentally. Recently, I just moved, so I wasn't able to do it for a couple of days. And I honestly felt my anxiety start to rise, and I started to feel a little bit down and depressed. And then I was able to practice yoga this morning, and oh my gosh, you guys, I feel 10 million times better.”
RELATED:I Hit 60 and These Daily Habits Keep Me Fit and Feeling 20 Years Younger
#5: Eating CleanShutterstock
Anderson says eating a clean, healthy diet is her number one tip for looking and feeling your best. “If you just eat clean and you only exercise two to three times a week, you'll be able to maintain weight and just be healthy and fit,” she says.”When I was in my late twenties and early thirties, I only worked out maybe two or three times a week, but I was really disciplined about what I ate. I honestly think what you eat and put in your mouth is like 80% of the reason you are the size that you are.”
Typical DietShutterstock
Anderson follows a paleo-ish diet and always starts her day with a big glass of water. “I eat a lot of salads, I eat a lot of proteins like chicken, like fish, like nuts,” she says. “And I think as we age too, it's very important that you get enough protein. If you're not getting enough protein, then your hair will start to fall out. You won't build muscle as much. I also eat a lot of eggs. I eat a lot of fruit. I eat a lot of salads,” Heather says.
Breakfast and LunchShutterstock
For breakfast, I'll have eggs with some gluten-free toast with almond butter on it or even peanut butter. For lunch, I'll have a tossed green salad with either chicken salad or tuna salad on top of it.
RELATED:Top 10 Foods Every Man Should Eat Every Day to Build “Dense” Muscle
DinnerShutterstock
For dinner, I will have fish or chicken with broccoli or a salad or a vegetable. Yes, I will have bread every once in a while, and yes, I will have dessert, maybe, like every day. I'll have one thing that's sweet, just like a little something, because that is my vice.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.
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Copyright Health & Longevity/YouTube
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Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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   FACT CHECKED BY
   Christopher Roback
✓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.
Do you ever wonder about the habits of some of the healthiest people in the world? Takishima Mika, or “Takimika,” is in her mid-90s and works as a personal trainer. Considered Japan’s oldest fitness instructor, the former housewife maintains a super healthy lifestyle. She recently revealed 9 of her key health habits in an interview with Nippon – many of which you can incorporate into your own routine.
She Only Sleeps 3 to 4 Hours a NightAccording to Takishima, she doesn’t need a lot of sleep. She goes to bed at 11:00 pm and wakes up bright and early at 3:00 am. That means her total amount of sleep is just three to four hours.
2 Hours of Walking and JoggingShutterstock
After getting up at 3, while it’s still dark, she gets her cardio in. “I leave home at around four in the morning, walk four kilometers, then jog another three. Finally, I walk a kilometer backward. I do this every day, as long as it’s not raining. It takes around two hours, but it feels like it’s over in no time,” she says.
A Hearty BreakfastShutterstock
Around 7:00 am, she is ready for a breakfast full of protein and fermented foods. “I grill mackerel or salmon and have it with nattō, eggs, tofu, kimchi, and nukazuke pickles. I never skip my two packs of natto,” she says.
Housework and StretchingShutterstock
After she eats, it’s time for housework and stretches. She also pays attention to form and posture at all times, even when watching TV. She also walks around on tiptoes.
RELATED:I Lost 100 Pounds in a Year and I Didn't Give up a Single Thing That I Like
A Light LunchShutterstock
Takishima goes light on food during lunchtime because she is still pretty full from breakfast “I have a banana, followed by a probiotic Yakult drink. That’s all. I get sleepy if I overeat.”
Two Hours of Intense TrainingShutterstock
During the afternoon, she invests about two hours on intensive training sessions. Sometimes she works out with her trainer, Nakasawa Tomoharu, doing one-on-one exercises. She doesn’t listen to music, but concentrates on her stretching.
Red and White WineShutterstock
Before she makes dinner, Takishima treats herself to wine. “I like both red and white wine,” she says. “Red wine, in moderation, has long been thought of as heart healthy,” says the Mayo Clinic. “The alcohol and certain substances in red wine called antioxidants may help prevent coronary artery disease, the condition that leads to heart attacks.” While red wine is slightly healthier than white, the lighter shade of vino generally has fewer calories than the darker shade.
RELATED:Top 17 Expert Hacks to Burn Fat and Transform Your Body by 30 Minutes of Walking
Soup for DinnerShutterstock
“After my glasses of wine, I take my time to enjoy my dinner. I make chicken and vegetable soup a lot. I stew Chinese cabbage, mushrooms, potatoes, carrots, konnyaku, and the like until tender, then add the chicken. I like the flavorful juice you get from the vegetables. I love seasonal vegetables, too. In winter I add plenty of spring onion,” she says about her nightly meal.
No Processed FoodShutterstock
Takishima eats three balanced meals a day, eating as much as she wants. However, she has always avoided artificial additives and preservatives. “If I feel like cake, I have cake. Sometimes, I decide to only eat half and save the rest for the following day. I end up eating at all, though,” she says.
RELATED:I Lost 70 Pounds, “Got Rid of Cellulite and Fat and Toned My Legs” with These 3 Simple Steps
She Trains OthersShutterstock
Tomoharu, Takishima’s trainer and the owner and managing director of Power Aging, the gym where she trains, made his star pupil a trainer. “Every inch of Takishima’s body exudes a love of training. She’s a great speaker, too. The more I worked with her, the more I felt that it was a waste to have her come here only as a pupil, which is why I half forced her to take the role of fitness instructor. Takishima resisted initially, but her achievements have exceeded our expectations,” Nakasawa 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.
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        We Are 55 and These 15 Fat-Blasting Habits Keep Us in the Best Shape of Our Lives
    
Copyright Melissa Neill/YouTube
By Leah GrothSep 09, 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
✓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.
Melissa Neil is a fitness trainer who specializes in working with women over 40 to transform their bodies and health. Melissa, in her late 50s, along with her husband, Ken, who is in his 60s, eat and exercise together to ensure healthy aging. She takes her followers “through a typical day” of “how we get in shape at this stage in life,” she says. “So we're gonna show you how we eat, what we do for training, and we're also gonna show you a way that you can do exactly what we are doing to get in great shape in your forties, fifties, sixties, and beyond.”
We Eat a Protein-Packed Pre-Workout Snack“The first thing that we are doing, which we do before every strength training workout, is we're gonna have a pre-workout snack,” she says. She makes cream of rice, about “two heaps” or 70 grams, which she combines with protein powder. “ Ken's gonna have about 40 grams, and I'm gonna have 30 grams,” she says in the video.
They Use Protein Powder for FlavorShutterstock
She opts for whey protein. “You could use a plant protein. It doesn't really matter,” she says. She adds that she uses chocolate flavor, which “kind of gives it flavor because the cream of rice in itself can be a bit bland.” She notes it’s a great way to get your protein in. She also mixes it with unsweetened almond milk and cinnamon.
They Drink Lemon TeaShutterstock
“I'm just making some lemon tea because we both have lemon tea,” she says. “It's a way for me to get some hydration first thing in the morning. So that's what I like doing.” She chooses to avoid coffee because “coffee's actually a diuretic, meaning it's not going to hydrate you. It's going to dehydrate you. So this is why we have lemon water, but coffee is not bad for you per se. It's absolutely fine. But I just like to use this opportunity for hydration.”
They Also Drink CoffeeShutterstock
“We don't drink a massive amount of coffee. We just drink it occasionally. I wanted to give it a try of not drinking so much coffee, and actually, I found it quite easy to do.”
She Eats Less Than Her HusbandShutterstock
She notes the reason why she eats less than her husband is that her calories “actually need to be less in order to get fat loss. Ken can eat a lot more because he weighs more and he's a male. His body's burning more fat or burning more energy, and he's going to need a lot of energy to get through the workout,” she says.
Since Eating More Protein Her Training Has ImprovedShutterstock
She reveals that since she started eating the protein-packed meal, her training has improved. “We're both in a calorie deficit and what that means is sometimes, if you are in too much of a calorie deficit, you don't eat properly before training, your training is going to be compromised. That's your strength training. So it's really important to fuel your body correctly,” she says.
They Don’t Skip MealsShutterstock
She stresses the im[importance of not skipping meals. “People think that's a good way to lose weight, but actually, it's not because it's really important to fuel your body correctly,” she says.
They Walk to the GymShutterstock
When it comes time to go to the gym, she reveals one of her fitness secrets. “We always walk,” she reveals. “Because what that does is it gets our steps in, so it's about a 15-minute walk to the gym, and yeah, it gets our steps in.”
RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"
They Do Bench ExercisesShutterstock
After a warm-up, they head over to the bench to do some exercises. “It's actually a decline bench,” she says, revealing that they have five sets of exercises. She starts with lower intensity, and by the third set, she moves onto “relatively heavy weight. The two final sets are what are called working sets. And they will be really, really heavy on the maximum that we can go for kind of six reps.”
Then, They Do HIIT Cardio
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After their strength training session, they move on to cardio. I'm now going to get on the stair climber and do some HIIT cardio. It's just going to be 20 minutes,” she says.
They Eat More Protein for BreakfastShutterstock
After their workout, they move on to breakfast, which is oatmeal. “Ken's putting in 60 grams. I would probably put 50 grams in, so I have a little bit less than him, but then my carbohydrates through the day would be much less than Ken's for the rest of the day.” She adds almond milk and protein powder. Ken adds banana “because he can afford to have a little bit more carbohydrate,” she says. She sticks to berries.
They Have Lean Protein, Whole Grains, and a Little Fat for LunchShutterstock
For lunch, they marinate chicken breasts in yogurt, whole grains, and homemade coleslaw with cabbage, a little bit of mayo, and apple cider vinegar. “I'm basically just gonna plunk it all on a plate and eat it. But I will weigh it out, probably like about 90 grams of chicken breast,” she says.
Her Husband Does Group Cardio ClasssShutterstock
“Ken loves to do his cardio in a group environment. So he goes to a local gym where he does a class in the evenings. It's a high-intensity interval training class. It fits right in with how we recommend you work out if you are over 40,” she says.
RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life
They Have Salmon and Veggies for DinnerShutterstock
Her last meal of the day is salmon and veggies. “We just bought one of those stir-fried vegetable bags; they're already prepped up. Just stir-fried that and put it like salmon in,” she says.
They Also Indulge in a Low-Calorie Sweet TreatShutterstock
She follows it up with something that is “always quite light, a little bit of dessert,” that is, low-calorie ice cream served in a cup of tea. “It's 250 calories per tub,” she says, revealing that she just has one-fifth of that.  “It is going to have carbohydrates in it but not that many carbs, so it won't push me over my limit,” she says.
The Couple’s Program Helps with Accountability
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They also explain that they created the couple’s program because it helps with accountability. “Some people are different, but I need to be pushed, and working with a partner and my partner has helped me tremendously. It's great,” says Ken.
It Has Also Challenged Her and Increased Her Fitness LevelShutterstock
She admits that when they started out, they were on different levels. “What it's done is it's really brought my strength training, in particular, my upper body. I've just achieved a sort of personal best on my bench press by working out with Ken.”
It’s More Fun Doing It with Someone ElseShutterstock
“So we've developed this program in mind so that if you've got someone you want to do this with, it's going to work so much better for you than doing it on your own. Because it's actually quite tough doing it on your own, isn't it?” she says.
RELATED: 10 Ways to Lose Weight in Water (That are Not Swimming)
It Also Simplifies ThingsShutterstock
“If you can do it with someone, it's actually going to bring your training on more. It's going to bring more food to the side of it. Especially if you eat together because you know you eat together so you're going to have the same meals together. Ken eats more than me, but essentially, it's the same food we eat out together as well, don't we?” she says.
Overall, It Will Improve Your Health
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“It's about your health as well, trying to improve your health in life and your activity by going out and you're walking, improving your mobility. And having a better lifestyle with that,” they add. “We are doing it together. So it makes it much easier to do it together, and it kind of brings us closer together.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.
Nutrition & Diet
        I'm 60 and Lost 120 Pounds in a Year With Walking and 3 Other Changes That Finally Worked for Me
    
Copyright Scott Sampson
By Leah GrothOct 09, 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
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Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
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Are you sick and tired of your weight yo-yoing? Scott Sampson, 60, the YouTuber behind the account Becoming Superhuman, struggled with his weight for most of his life, losing pounds and then putting them – and then some – back on again. It wasn’t until he figured out the secret equation to weight loss that he achieved long-term success. “I lost 120 pounds, from 307 to 187 pounds in a 12-month period of time from July 2022 to July 2023,” he exclusively tells Body Network. Here is everything you need to know about his weight loss journey.
Scott Sampson Struggled with Being Overweight and Obese Almost All His Life
Copyright Scott Sampson
Sampson, who lives in Tyler, Texas, struggled with being overweight “and then obese” for almost his entire adulthood. “Each year, I would gain 20-30 pounds, try a diet, and lose 10-15 pounds. As I approached 300 pounds, I became more serious about my weight and managed to lose 30-40 pounds, but inevitably fell back into unhealthy eating habits of overeating and eating unhealthy food, leading to regaining the weight, often plus some. This cycle of losing and gaining continued for 20-25 years. I would lose 20, 30, or 40 pounds, and then I would gain most of it back. Over and over and over again,” he explains to Body Network.
He Hit His Breaking Point in 2019
Copyright Scott Sampson
In 2019, he experienced a pivotal moment when my dad passed away from a heart attack at 73. “Taking care of my mom, who was 74, disabled, and facing serious health issues like diabetes, hypertension, and severe CV, made me realize I was on a similar path, and it was going to be fast approaching. I was pre-diabetic and marginally hypertensive, and I decided to take control of my health and that if there was anything I could do to avoid being in poor health as I aged, I was going to do it,” he says.
He Shifted His Focus From Losing Weight to Becoming Healthy
Copyright Scott Sampson
“For the first time, my focus shifted from just losing weight to becoming healthy. I dove into YouTube content about metabolic health, learning about insulin resistance and the harmful effects of ultra-processed foods. Understanding the dangers of these foods helped me commit to a whole-food, low-carb lifestyle. Recognizing my struggles with food addiction, I created a ‘do not eat’ list, allowing me to stick with my new eating habits,” he says, “what most people would consider a keto or ketogenic diet. I didn’t count any macros, but I also knew I was not consuming enough carbs to count.” He also didn’t add in a lot of additional fat as a lot of traditional keto purists advocate, “because I knew my body was carrying around all the fat that I needed to fuel my body. I didn’t go low fat. I just didn’t increase my fat intake and didn’t have to count my fat macros. In hindsight, I probably should have done a better job of making sure I was getting enough protein as I was actively trying to lose weight. It wasn’t until I was in a maintenance phase that I began to prioritize my protein intake,” he says.
He Cleaned Up His Diet and Started Intermittent Fasting
Copyright Scott Sampson
“Throughout the weight loss phase of my health journey, I ate primarily cruciferous vegetables, berries, cheese, and proteins (eggs, beef, chicken, pork, fish). By eating a whole food, low-carb diet, combined with Intermittent Fasting, I was able to lose 100 pounds without any exercise,” he says, revealing that he started fasting about one month into the diet. “At first, two meals a day with no snacks in about a 6-7 hour eating window, and then I later transitioned to one meal a day (OMAD). I completely avoided ultra-processed foods, seed oils, refined grains, and fast foods,” he says.
RELATED:I Got Into the Best Shape of My Life and “Rocking” at 51 With This Top Workout
He Did a Water Fast Once a Month
Copyright Scott Sampson
“In addition, about once a month, I would do a 3-5 day water fast. For me, this was more about health than weight loss, and I learned that these extended fasts have incredible health benefits. Your body recycles damaged and abnormal cells. You produce additional human growth hormone. Your body produces additional stem cells. Your gut microbiome rests and resets. It’s also beneficial for your DNA and mitochondria,” he explains.
He Added Walking Into His Routine
Copyright Scott Sampson
“I did begin to introduce exercise into my routine and was able to lose an additional 20 pounds while building some lean muscle mass,” he says. “Walking is my primary form of exercise. Once I established a routine of daily walks, I noticed increased energy and mental clarity. Walking is sustainable for most people, offering tremendous health benefits. I recommend aiming for 30-40 minutes of walking each day, ideally after meals, as it’s easy to start at your own pace. Walking is also one of the easiest things for someone who is very overweight (like I was), and they can start at their own pace and improve as they drop weight,” he says. “I also incorporated bodyweight exercises like push-ups, air squats, and planks, along with some dumbbell workouts.”
It Is Now His Lifestyle
Copyright Scott Sampson
“Even a year after losing 120 pounds, I continue to eat a whole food, low carb diet, continue to eat one or two meals a day, and continue to consume YouTube content on health and wellness. This is a new lifestyle for me. After I had lost about 100 pounds, I had a friend ask me when I was going to stop dieting. I explained to them that we all diet all the time and that my new diet was something I was going to do for the rest of my life.”
Here Is What He Eats in a Day
Copyright Scott Sampson
Here is what he eats in a day during the maintenance stage. “My diet resembles a ‘carnivore adjacent’ approach. Typically, I consume 3-4 eggs, 12-24 ounces of protein (usually beef), an avocado, and a handful of strawberries. I also include chicken, pork, and fish a few times a week,” he says.
RELATED:6 Surprising Techniques to Reduce Anxiety, Clinical Psychologist Swears By
He Also Hydrates
Copyright Scott Sampson
He also has a “strict” hydration routine. “I start my day with 6-8 ounces of water mixed with electrolytes, followed by about 15 ounces of coffee with cream or milk. By mid-morning, I drink 40 ounces of black iced tea, then another 40 ounces of green iced tea in the afternoon, finishing with 30-40 ounces of water later in the day.”
Sleep Is Also Key, He Says
Copyright Scott Sampson
Sleep is also a priority. “I aim for at least 7 to 8 hours of quality sleep. Good sleep is crucial for overall health and effective weight loss, and it’s often overlooked,” he says.
His Message? “Mindset Is Everything”
Copyright Scott Sampson
What is his message for people out there who are struggling to get in shape? “Mindset is everything,” he says. “You need the desire to change and the determination to learn what it takes. I’ve been where you are, that I struggled for years and years, and I found success through a whole food diet. Processed foods are detrimental to our health; recognizing them as harmful can make it easier to stop consuming them. The idea of “everything in moderation” often leads to failure for those who struggle to moderate. If I can do this, anyone can—there’s nothing special about me. I simply learned the impact of certain foods on my body and decided to eliminate them. You can too!”
He Started His YouTube Channel to Help Others
Copyright Scott Sampson
“I started my YouTube channel because I feel like I have something to offer. I want to share what I’ve learned about gaining control of my health and how it’s impacted my life. I believe I come from a different standpoint than most people on social media talking about weight loss. I named my YouTube channel Becoming Superhuman because sometimes that’s how I feel now that I’ve regained my health. Super basically just means ‘over and above,’ higher in quantity, quality, or degree than ‘more than,’ and taking control of our health in the way that I’ve been able to do so, is more than most people these days. I have a message to share that’s positive, that’s possible, and so many people don’t realize how much better they can make their lives. They feel trapped, and I want to help them take their first steps to Becoming Superhuman,” he explains.
RELATED:13 Weight Loss Alternatives When Ozempic Isn't Available That Experts Swear By
He Has “Transformed” His Life
Copyright Scott Sampson
“Losing over 100 pounds has transformed my life in ways I never thought possible. I’ve ditched the daily medications for joint pain and body aches, and I no longer suffer from frequent acid reflux or digestive issues. It’s been years since I’ve had a cold or a sinus infection. With newfound energy and mental clarity, I finally care about my appearance and feel confident in my own skin. At 60 years old, I’m more excited about the future than ever before.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        She Lost 30 Pounds While Eating These Popular Foods
    

        I Lost 30 Pounds While Eating These High-Protein Foods
    

        Copyright denisehamdan/TikTok
    
By Leah SuzanneMay 12, 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.
Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in. 

            
                Breakfast
            
            
        
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A post shared by Denise 🇵🇸 (@denisehamdan)
“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

            
                Lunch
            
            
        
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A post shared by Denise 🇵🇸 (@denisehamdan)
“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

            
                Green Smoothie
            
            
        
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A post shared by Denise 🇵🇸 (@denisehamdan)
Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says. 

            
                Pre-Workout Snack
            
            
        
View this post on Instagram
A post shared by Denise 🇵🇸 (@denisehamdan)
“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

            
                OxyShred and Pre-Workout
            
            
        
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A post shared by Denise 🇵🇸 (@denisehamdan)
“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

            
                Protein Bar
            
            
        
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A post shared by Denise 🇵🇸 (@denisehamdan)
“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

            
                Dinner
            
            
        
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A post shared by Denise 🇵🇸 (@denisehamdan)
“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

            
                Dessert
            
            
        
View this post on Instagram
A post shared by Denise 🇵🇸 (@denisehamdan)
“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

            
                RDN Weighs in
            
            
        I'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 PoundsCopyright Tara Collingwood
“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

            
                Try Eating More Vegetables, Expert Says
            
            
        
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A post shared by Denise 🇵🇸 (@denisehamdan)
“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.
💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week
Nutrition & Diet
        20 Things to Avoid While on Ozempic
    

        20 Things to Avoid While on Ozempic
    

        Shutterstock
    
By Leah SuzanneMay 12, 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.
Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

            
                Too Much Sugar
            
            
        ShutterstockAdded sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

            
                Ultra-Processed Foods
            
            
        ​2. Processed FoodsShutterstockUltra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

            
                High-Fat Foods
            
            
        ShutterstockFoods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

            
                Sitting All Day
            
            
        Shutterstock/Prostock-studioStaying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

            
                Not Hydrating
            
            
        ShutterstockDon’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

            
                Too Much Alcohol
            
            
        ​Pro TipsShutterstockAvoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

            
                Be Mindful of Portions
            
            
        ShutterstockOzempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

            
                Be Mindful of Coffee
            
            
        Shutterstock“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

            
                Don’t Skip Meals
            
            
        ShutterstockIt’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating.  “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

            
                Don’t Consider It a Quick Fix
            
            
        ShutterstockOzempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

            
                Same Unhealthy Lifestyle
            
            
        ​Don’t Drink as Much AlcoholShutterstockDon’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

            
                Protect Your Health
            
            
        Most Women on GLP-1s Are Making a Few Common MistakesShutterstockSome doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

            
                Carbonated Beverages
            
            
        ​Soda and Sugary DrinksShutterstockOzempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

            
                Long-Term Goals
            
            
        ShutterstockIf you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

            
                Refined Carbohydrates
            
            
        ​Eat BreakfastShutterstockRefined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

            
                Watch Out For High Fiber
            
            
        ​And Improve Insulin SensitivityShutterstockWhile many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

            
                Junk Food
            
            
        ​Belly Flab Strip Tip: Sugar and Fat Calories Leave Its Mark on Your BodyShutterstockJunk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

            
                Spicy Foods
            
            
        ShutterstockOzempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

            
                Always See a Medical Professional
            
            
        ​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstockOzempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

            
                Fried Foods
            
            
        ​3. Deep-Fried ItemsShutterstockFried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”
💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.
Fitness & Workouts
        Sophie van Oostenbrugge Shares Her Routine
    

        Copyright gainsbybrains/Instagram/Shutterstock
    
By Leah SuzanneMay 11, 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.
Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

            
                She Does Multiple Leg Days a Week
            
            
        
View this post on Instagram
A post shared by Sophie van Oostenbrugge (@gainsbybrains)
“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

            
                She Does 8 to 12 Reps of Each Exercise
            
            
        
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

            
                RDLS
            
            
        
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds. 

            
                Sumo Squat with Kettlebell
            
            
        
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

            
                Glute Bridges
            
            
        
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“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

            
                Cable Step Up
            
            
        
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Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says. 

            
                Seated Leg Curl
            
            
        
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
She sits down at a machine. “Then I did a seated leg curl,” she says.

            
                Core Exercise
            
            
        
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“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”
💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.
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